You can include mung beans as a side dish or as a component of a vegetarian main course. They are a tasty member of the legume family.
Along with lentils and chickpeas, mung beans (Vigna radiata) are tiny green beans that belong to the legume family. Mung beans, also referred to as the "green gramme," are a staple in the food of the Indian subcontinent, southeast Asia, eastern Asia, and the larger Middle East.
Mung beans come in three different forms: whole, split, and sprouted. Split mung beans, also known as moong dal, have a pale orange or yellow inside and can be purchased both hulled and unhulled. Whole mung beans have hard, green shells. After germination, mung bean sprouts are edible and a common addition to sandwiches and deli salads.
Mung beans are consumed by diners all over the world in a variety of ways. Moong dal is frequently served with rice in Indian cuisine, or chefs may add it to a batter similar to pancake batter,
The nutritional value and possible health benefits of mung beans are some of their biggest draws. High in protein and dietary fiber, mung beans are also a good source of antioxidants, essential amino acids, vitamin C, B vitamins like folate, and minerals like phosphorus, potassium, magnesium, and calcium. However, sprouted mung beans have fewer carbohydrates and calories than whole mung beans. According to nutritionists, sprouting changes how the bean absorbs certain nutrients, so sprouted options contain less folate, protein, and magnesium.
You can find mung beans in most Asian markets, health food stores, or specialty grocery stores. The legume is easy to cook and use in various preparations and dishes. If it’s your first time, here are some tips to consider:
1. Soak mung beans: It’s not necessary to soak whole mung beans before cooking them. However, if you’re preparing moong dal cheela—flourless savory crepes made with mung bean paste—you’ll need to soak the beans to soften them so you can grind them into a thick paste using a blender or food processor. (Rinsing mung beans, on the other hand, is always a good idea.) To soak mung beans, place them in a medium bowl with a few inches of water. Let the beans sit overnight, then drain them into a colander before cooking.
2. Use a pressure cooker: Whole mung beans can take anywhere from thirty to forty minutes when cooked on the stovetop, but using a pressure cooker reduces the cooking time slightly, to about twenty minutes. To avoid overly mushy mung beans, cook them on high pressure at zero minutes, with a ten-minute natural pressure release.
3. Incorporate mung beans: Add mung beans to coconut milk curries, stir-fries, and rice dishes like biryani or pulao for extra texture and protein. You can also combine them with black beans and corn to make veggie burgers or add them to a bean salad. Mung bean soup is a popular dish in both Chinese and Filipino cuisine.
Prep Time : 10 min , Cook Time : 40 min , Total Time : 50 min
1. In a large pot, bring 3 cups of water to a boil. Add the mung beans to the pot, and allow the water to return to a boil. Reduce the heat to a simmer, and cook the beans until they become tender, about 25 minutes. Drain the beans in a colander, then transfer them to a large bowl.
2. Heat 2 tablespoons of oil in a large sauté pan over medium heat. Add the onion, and cook until the edges caramelize and turn a deep shade of golden brown, about 15 minutes. Transfer the onion to a paper towel-lined plate to drain off the excess oil.
3. Heat the remaining oil in a small or saucepan over medium-high heat. Add garlic, and cook until fragrant, about 1 minute, then add the mustard seeds, coriander seeds, cumin seeds, garam masala, turmeric powder, and red pepper flakes. Lower the heat and fry the spices until the garlic is golden brown and the cumin has turned a shade darker (but before it burns), another 5 minutes.
4. Remove the pan from the heat, and drizzle the fragrant spice mixture over the bowl of mung beans. Toss to coat the beans, and garnish with the caramelized onions and a pinch of chopped cilantro. Serve with eggs and flatbread on the side.
This dish uses two varieties of dal: moong (mung bean) and masoor (red lentils). The dals bring incredible texture and flavor, while the onions bring something slightly unique. “I’m putting them in because I like the taste of browned onions very much,” says Madhur Jaffrey. “The classic [tadka] would be just the asafetida and the cumin and the red chilies.”
In India, dal (also spelled daal or dahl) is a term used to describe both a broad category of split pulses, such as lentils, peas, or beans, and the spiced stews they are most often used for. Indian dal recipes vary by region and preference: A simple dal can be made by simmering pulses in water and tempering spices—anything from whole coriander seeds to garam masala and curry leaves—in hot oil to drizzle over the top, or it can be made creamy and decadent with the addition of butter and cream, as seen in dishes like dal makhani. Dal may be served with a fresh herb garnish, like cilantro leaves, or a spoonful of yogurt (dahi), and a flatbread such as roti, chapati, or naan to scoop it up.
Prep Time : 5 min , Cook Time : 1 hr , Total Time : 1 hr 5 min
1. Combine the moong dal and the masoor dal in a large bowl, and look for any small stones or debris. Wash the dal in several changes of cool water until the water is relatively clear.
2. Drain the dal using a fine-mesh strainer, and transfer it to a large, heavy-bottomed, lidded pot. Add the water, and bring it to a simmer over medium heat. Remove the froth that rises to the top with a skimmer. Lower the heat a bit, and add the turmeric. Stir to mix. Cover the pot partially, and turn the heat to low.
3. Cook for 40–50 minutes, stirring occasionally, until the lentils are tender. Season with salt, and leave the pot on very low heat while you temper the spices and fry the onions for the tadka.
4. Place a small skillet or frying pan over high heat, and add the oil or ghee. When the oil or ghee is hot, add the asafetida and cumin seeds. Once the seeds begin to sizzle (this will take only a few seconds), add the chilies and allow them to darken for a few seconds. Add the sliced onion, and fry until the slices are reddish-brown and crispy.
5. Remove the lid of the pot with the cooked dal, and top with the hot oil, onion, and spices from the skillet. Cover the pot immediately to infuse the lentils with the aromas, and remove it from the heat. Stir well to incorporate all of the ingredients before serving.
Mogar Daal/Moong daal is very healthy and easy to digest lentil .It is a regular in my kitchen and cooked often as compared to any other daal. Daal and kadi are regular in our Indian Kitchens and we have so many variety and methods of cooking these lentils.
I love this U.P Style Tuvar daal which is a specialty of my community and this healthy and simple Sabut Masoor daal .
Making this Mogar daal is quite easy and simple ,you just need to add enough water to cover the lentil,if you add more water then the daal will turn mushy .Few basic spices are added in this preparation and green chili ,ginger are not added .
Some adds red chili powder and lemon juice and some add just salt and turmeric. A generous amount of desi ghee is a must in this mogar daal to keep it moist 🙂
You can also make chat with the leftover daal, just take some mogar daal in a bowl and top it with some chopped tomato, green chili, ginger julienne and fresh coriander and finally squeeze some lemon juice and your healthy and tangy moong chat is ready to serve.
This mogar daal is quite popular in North India and in Gujarat and it is served with aamras and poori in Gujarat .But in my community this is popular as Dhoi and is served with steamed rice and either Boondi ki kadhi or the very delicious and popular katron ka jhor/ Miloni ki kadhi .This complete meal is made specially during birthdays,celebrations and considered as an auspicious meal.
There are many variations of making Moong like this easy and flavourful- Suva Moong Daal, Khatti methi sabut moong or this simple Moong Daal Khichdi
Prep Time : 5 min , Cook Time : 10 min , Total Time : 15 min
1. Combine the moong dal and the masoor dal in a large bowl, and look for any small stones or debris. Wash the dal in several changes of cool water until the water is relatively clear.
1. Wash the moong daal with enough water at least 2-3 times till the water runs clear.
2. Soak with water for about 1/2 hour.
3. Heat ghee in a pan and add cumin seeds.
4. When cumin start to crackle add asafoetida and turmeric powder.
5. Add the soaked lentil, chili powder and salt and saute for a minute.
6. Add water and partially cover the pan with a lid and cook on low heat till done.
7. No need to stir the daal in between.The water dries up completely when the daal cooked completely.(you can sprinkle little water if needed)
8. Add chopped coriander and fluff the cooked daal with a fork.
9. Serve hot Moong daal with some hot melted ghee on top.