What is Moong, Mung, Green Gram, Whole Moong, glossary, recipes, uses, benefits 

In the Indian context, moong or mung refers to the small, green beans of the Vigna radiata plant, a staple across the subcontinent. It is one of the most widely consumed lentils, valued for its versatility and nutritional profile. Available in several forms—whole green moong, split yellow moong dal (with the skin removed), and split green moong dal (with the skin on)—it is a cornerstone of Indian vegetarian cuisine. From the southern states where it's used in dishes like pesarattu (a pancake) to the north where it forms the base of moong dal halwa (a sweet dessert), its culinary applications are vast and varied, showcasing its ability to be used in both savory and sweet preparations.

The usage of moong is deeply embedded in regional culinary traditions. In Maharashtra and Gujarat, sprouted moong is used to make a spicy curry called usal, often served with pav or rotis. In Rajasthan, it is a key ingredient in the famous moong dal kachori, a fried pastry filled with a spiced lentil mixture. The plain, easy-to-digest yellow moong dal is a go-to for making simple, comforting dishes like khichdi, especially for the sick or elderly, as it is light on the stomach. The whole green moong is also sprouted and used in salads, demonstrating its adaptability from being a cooked dish ingredient to a fresh, raw component.

One of the reasons for moong's widespread popularity is its accessibility and affordability. It is easily available in every part of India, from large supermarkets to local kirana stores, and is relatively inexpensive compared to other legumes. This makes it a protein source for all income groups. Its long shelf life and ease of storage further add to its appeal. This low cost and easy availability ensure that a nutritious meal is within reach for a large portion of the population, making it a critical component of food security in many households.

Preparing moong is a straightforward process that often begins with soaking. The whole green moong beans require soaking for a few hours, typically overnight, which helps in softening them and reducing cooking time. This step is also crucial for sprouting the beans, which significantly enhances their nutritional value. The split varieties, like yellow moong dal, require less soaking, sometimes only 30 minutes, or can even be used directly after a thorough wash. This ease of preparation makes it a convenient ingredient for quick meals and everyday cooking.

From a health perspective, moong is a nutritional powerhouse. It is packed with protein, which is essential for muscle repair and growth, making it an excellent option for vegetarians. It is also an exceptional source of dietary fiber, aiding digestion and promoting a feeling of fullness. Furthermore, moong is rich in vital micronutrients such as iron, folate, and magnesium, contributing to blood health, cell maintenance, and overall bodily functions. Its low glycemic index and easy digestibility make it particularly beneficial for individuals managing diabetes or recovering from illness, solidifying its reputation as a superfood in the Indian diet.

Also known as

Mung, Moong beans, Mung beans, Mag, Whole Green Gram

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.

misal pav | maharashtrian misal pav | homemade misal pav

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.

pesarattu recipe | green moong dosa | Andhra style pesarattu dosa

5. Since it is very healthy, crunchy moong makes a wonderful addition to soups, salads and stir fries.

moong soup recipe | whole green moong dal soup | healthy diabetic moong soup. One serving of moong soup  delivers 90% folic acid, 20% fibre, 13% protein, 9% zinc of your Recommended Dietary Allowance ( RDA).

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.

sukha moong recipe | Gujarati dry moong | healthy sukha mung | dry whole mung sabzi | One serving of sukha moong delivers 180% folic acid, 30% vitamin B1, 25% protein,  39% fibre, 18% Vitamin B2, 17% Zinc, 21%Magnesium,  ,  32% phosphorus of your Recommended Dietary Allowance ( RDA).

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: 

1. Moong Good for Red Blood Cells, Pregnant Women :

Mung is rich in Folate, Vitamin B9 or Folic Acid helps your body to produce and maintain new cells, especially  red blood cells. It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy ⁽¹⁾. Mums-to-be are always looking out for something more interesting to try, so we have come wup Whole Moong Dosa for them.

whole moong dosa recipe | healthy whole moong dosa | protein rich dosa

2. Mung Benefits for Heart :

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. It works with B vitamins to maintain normal heart rate. Being rich in magnesium which is associated with reduced mortality from cardiovascular disease especially for women ⁽²⁾.

See detailed benefits of moong.