Also known as
Mung, Moong beans, Mung beans, Mag, Whole Green Gram
What is Moong, Mung, Green Gram, Whole Moong?
Moong bean is the seed of Vigna radiate, which is native to India. The beans are small, ovoid in shape, and green in colour. They are generally eaten either whole (with or without skins) or as bean sprouts, either in raw, soaked or boiled form. Moong beans are used to make salads, soups, subzis, and other delicious dishes. The starch of moong beans is also extracted from them to make jellies and transparent/cellophane noodles.
Boiled moong
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As the name suggests, this refers to moong that has been boiled. You can use two cups of water per cup of moong and cook in a pot with the cover on. This way, it will cook a little faster, use less energy, and perhaps retain more vitamins than open cooking. A faster way is to pressure-cook the soaked moong with or without salt in boiling water for 10-15 minutes. Bring the concoction to a boil; then turn down the flame to medium-low. If it gets too thick, add more water. The beans are cooked when they burst and the water turns syrupy. At this point, you may add spices, vegetables or even boiled rice as per your preference and recipe requirements.
How to select Mung, Moong, Whole Green Gram, Whole Moong?
• Moong is available pre-packaged and in wholesale bins.
• If buying pre-packaged, check the seal of the package, and the date of expiry if mentioned.
• Inspect the beans as well as possible to ensure they are dust-free and without stones, debris and insects.
8 Uses of Mung, Moong, Whole Green Gram, Whole Moong
1. Moong or Green gram is a highly used legume in India. It is used to make delicious subzis like Moong Sprouts Korma and Sprouted Green Gram Ghassi, a Mangalorean curry.
2. Addition of Moong makes appetizing street food! In Maharashtra, the most famous street food, Misal Pav, is made with moong and other legumes to produce a spicy, finger licking preparation. Other street food items that can be made with moong are sukha moong chaat and pav bhaji.
3. Cooked green gram can be used in a variety of snacks including Sprouts dhokla, cheese aloo moong toast and Moong Sprouts and spring onion Tikki.
4. Moong is also used to make pancakes and dosas. In the south they serve Pesarattu, which is a thick dosa made with only a moong sprouts batter.
5. Since it is very healthy, crunchy moong makes a wonderful addition to soups, salads and stir fries.
6. Moong is a versatile legume and that is the reason it is also used in various dals and soups. Cook it with 5 different legumes in Panchratni Dal or just individually in khatta moong dal, it tastes fabulous.
7. It is added to many other Asian cuisine dishes as well like the Vietnamese Spring Roll, or a Indonesian Porridge.
8. Whole moong can also be sprouted and eaten.
How to store Moong, Whole Green Gram, Whole Moong?
• Store moong beans in an airtight container away from moisture and direct sunlight.
Nutritional Information of Moong, Whole Green Gram, Whole Moong
One cup of cooked Moong is 150 grams and comes from 65 grams raw Moong.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 1 cup cooked Moong.
217 Calories
15.6 grams of Protein
36.8 grams of Carbs
.84 grams of Fat
275 mcg Folate, Vitamin B9 (FA) = 137% of RDA (about 200 mcg)
Full Nutritional details of Moong here.
Health Benefits of Mung, Moong, Whole Green Gram, Whole Moong: Mung is rich in Folate (Vitamin B9 or Folic Acid) helps your body to produce and maintain new cells, especially red blood cells. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. They help in the free flow of blood and is good for heart. As Moong is low in fat and high in protein and fibre, eating mung beans will keep you fuller for a longer time and great for weight loss. See detailed benefits of moong.