4 Best Delicious and Healthy Recipes with Moong Dal


Moong dal, also known as yellow lentil, is scientifically named Lens culinaris. 

It has a delicious taste, and mild aroma, so they are popularly used in Middle Eastern and Indian dishes. 

Moong dal is easily soft when cooked so it can be used to make soup or curry. Besides, it can hold its shape when tossed with rice or served on its own. 


Moong dal are a rich source of potassium

Potassium makes up 25% of the nutritional content in moong dal which plays an important role in blood pressure regulation, muscle growth, and maintaining the health of the brain and nervous system.

Moong dal lower cholesterol and help prevent cardiovascular diseases

Moong dal is a rich source of soluble fiber that lowers cholesterol levels, and when cholesterol levels decrease, the risk of cardiovascular disease such as coronary heart disease and the risk of stroke.

Moong dal also contains high levels of folate and magnesium so that it can help maintain heart health, magnesium improves blood circulation to the heart.

Moong dal are also commonly used by overweight and obese people because it helps them reduce the amount of food in their daily diet, control blood sugar and avoid possible cardiovascular complications.

Moong dal are good for the digestive system

Because moong dal has a high fiber content that helps prevent constipation and digestive disorders, adding moong dal to your diet will help your digestive system stay healthy and work better.

Mothers can also add moong dal to the baby’s daily diet to improve the digestive system, limiting the constipation that often occurs in young children.

Pregnant women who are prone to heat and constipation can use moong dal to improve their health and digestive system.

Moong dal are good for pregnant women, preventing birth defects for the fetus

Lentil seeds are highly appreciated for increasing the ability to support immunity and supplement nutrition for pregnant women. During pregnancy, pregnant women have a lower immune system than normal people and the addition of immune-boosting foods is essential during this period.

The inside of lentil seeds contains many B vitamins, folic acid, which are substances that help prevent fetal malformations in children such as Down syndrome, cleft lip, club hands and feet, heart failure, disability … Folic acid in moong dal also helps red blood cells be made more to maintain good, stable homocysteine levels.

In addition, this acid also has an anti-hypertensive effect and prevents gestational diabetes in pregnant women very well – Gestational diabetes is a common disease in pregnant women, and it is very dangerous, one of Its effects on the fetus are easy to lead to premature birth or the baby has unwanted birth defects, so pregnant women should also be careful.

Regular intake of moong dal from the first months can help keep the mother healthy and the baby healthy, limiting birth defects. According to research, eating moong dal regularly for a period of at least a year before pregnancy will reduce the rate of preterm birth by more than 50% in pregnant women.

Eating moong dal regularly and in combination with other nutritious nuts such as macadamia nuts, walnuts, almonds, zucchini seeds, pistachios… will provide abundant nutritional value for pregnant women and fetuses during pregnancy. pregnancy period. Pregnant women, please take note.

Moong dal help prevent cancer

Like some other nutritious nuts such as macadamia nuts, walnuts, almonds, zucchini seeds …, lentil seeds also have a very good cancer prevention effect. In moong dal contain plant lectins which is a type of protein capable of toxic to cancer cells, control and prevent the growth of cancer cells. However, you need to use moong dal properly to ensure these plant Lectins become beneficial proteins for the body.

In addition, with a rich amount of fiber, moong dal also works to prevent the risk of colorectal cancer.

To ensure health, limit the risk of cancer, you should consume moong dal every day.

Moong dal can improve eyesight

Carotenoids zeaxanthin and lutein in chickpeas help reduce the risk of macular degeneration. Carotenoids prevent vision loss by reducing strain on the eye while maintaining vision and eye function.

Moong dal can immune booster

One of the main benefits of chickpeas is their high antioxidant content. They have the ability to reduce the occurrence of strokes as well as combat the harmful effects of free radicals in the body.

Moong dal are good for people with diabetes

Soluble fiber in moong dal helps prevent carbohydrates, stabilize blood sugar levels, and prevent diabetes, so moong dal is very good for people with type 2 diabetes, pregnant women who want to prevent the risk of disease. gestational diabetes.

Therefore, people with type 2 diabetes can add moong dal to their diet along with quinoa or chickpeas to control blood sugar and prevent diabetes complications.

Moong dal are good for nerves

Moong dal contains folic acid (folate) which plays an important role in the production of neurotransmitters, which help in enhancing the function of the nervous system.

Folic acid also helps pregnant women supplement the most important nutrients during pregnancy, ensuring healthy brain development and avoiding neural tube defects, preventing spina bifida for the fetus.

Lentil seeds also work to enhance the function of the nervous system, helping the brain work effectively. In addition, if pregnant women supplement moong dal during pregnancy, it will contribute to the baby’s brain development, increase strong memory, and be smart and clever later.

Moong dal are good for people who are losing weight

Moong dal contains a lot of fiber, when eating moong dal, this fiber will help you increase the feeling of fullness, reduce hunger and cravings, thus limiting food intake, helping to control weight well..

In addition, moong dal contains no fat and is low in calories. Therefore, if you intend to lose weight, you can eat moong dal regularly every day. The type of moong dal that is good for weight loss is green moong dal. You can cook green moong dal like rice and eat them instead of rice in meals. Many people who have eaten green moong dal combined with a reasonable exercise regimen have lost the desired weight.

Moong dal help replenish blood

Moong dal is rich in iron, which is essential for pregnant women and women who are menstruating. During pregnancy and especially during menstruation, women often experience anemia, causing symptoms of dizziness, lightheadedness, fainting, etc. Regular intake of moong dal will supplement iron for the body. body, helping to produce the amount of blood needed for the body to function.

Moong dal are good for vegetarians

Lentil seeds are a very good and frequent choice of vegetarians, it provides the body with a large amount of vegetable protein, making up for the lack of protein from animal meat. The protein in moong dal can be substituted for meat or fish. About 1/3 of the calories in moong dal come from protein, moong dal is the 3rd highest amount of protein compared to other beans and seeds.

Regular use of moong dal will help vegetarians have enough energy to function, enhance resistance, and minimize possible diseases.

Moong dal prevent atherosclerosis

Finally, the nutrients in moong dal, specifically antioxidants, work to limit the development of atherosclerosis and neutralize free radicals, preventing cell damage.


Lentils do not need to be soaked in water, you just need to wash them with clean water before cooking to remove impurities. Then, put the beans in a pot of water, add a little salt, bring to a boil, then continue to simmer for 15-20 minutes.

Once boiled, drain and rinse in cold water. Cooking time is reduced to 5 minutes for split lentils. It is suitable for preparing a quick dinner, when the dishes are already on the table……

Lentils can be stored in the refrigerator for up to 5 days, so they can serve up to a week’s worth of lunches and dinners. The content of antinutrients is significantly reduced with cooking. To further reduce the antinutrients, you can choose to soak your lentils overnight before cooking.

Lentils are a food rich in nutritional value, you can add this bean to your daily diet and have a reasonable nutritional balance.


Each week, an adult should only eat from 2 to 3 times, each time should only eat half a cup of moong dal, and for the elderly, children, and people with digestive problems, they should eat a little less. .

It also contains a lot of nutrients. It works to prevent cells that cause breast and prostate cancer. Therefore, it should not be removed when processing dishes.

Moong dal should not be used to cure diseases. Many people have been poisoned when chewing raw green beans, leading to drunkenness, dizziness, fainting, vomiting …


Recipe 1: Moong dal ka halwa


  • ½ cup moong dal – washed
  • ½ cup melted unsalted butter or ghee
  • ⅔ cup sugar
  • ⅛ tsp cardamom powder
  • few strands saffron
  • 2 cups water
  • ¼ tsp cardamom powder
  • 1 tbsp almonds – sliced for garnishing


  • Wash moong dal thoroughly and soak in 3 cups of water for at least 4 hours. Drain the water and blend moong dal into a thick paste, adding just enough water as needed to blend. Keep it aside to further use.
  • Boil water in a pan over medium heat. Add sugar,cardamom powder and saffron. Cook for 3 to 4 minutes and set aside.
  • Add moong dal paste and melted butter in a non-stick or heavy bottom frying pan and mix well. Use a spatula to gently press the paste, then fold the paste over and press again. Repeat this pressing and folding of the moong dal paste several times until the texture becomes grainy and light brown in color. This will take approximately 15 minutes, and will have a sweet, mild aroma when it is cooked.
  • Lower the heat to medium-low. Add syrup to the moong dal, little at a time. The syrup will splatter as you are adding. Cover and cook for an additional 2-3 minutes.
  • Remove cover, stir and cook for another minute. Turn off the heat. 
  • Place it and garnish with sliced almonds.

Recipe 2: Moong dal barfi


  • 1 cup or 200 gms moong dal – washed
  • 1 cup or 250 gms mawa – crumbled
  • 1 cup or 250 gms sugar – heaped
  • 2 tbsp ghee
  • 5-6 green cardamom 
  • pistachio flakes or almonds flakes


  • Take a cup of washed moong dal. Drain the water and grind moong dal. Then dry roast it in medium flame for 2 to 3 minutes. Switch off the flame and let it cool down. Grind it finely again til the moong dal has ground.
  • Heat up the ghee on the pan. Add ground moong dal, stir and roast it on medium flame for 3 to 4 minutes until it oftenly consumes more quantity of ghee. Switch off the flame and let it cool down.
  • Take a cup of sugar and moong dal into a grinder. Grind it finely. Keep it aside to further use.
  • Crumble mawa and add it in a pan. Roast and stir it on medium flame until clarified butter starts separating from it or until its color changes. 
  • Keep the flame on low. Add the mixture of sugar and moong dal, and green cardamom powder. Stir and cook well. When all the ingredients have mixed and have reached the desired consistency, switch off the flame and set it.
  • Grease the tray with clarified butter. Add mixture in the tray. Spread it evenly with a spatula. Garnish it with some pistachios flakes or almonds flakes. Give it an even shape and it will set with time. When the Barfi has set, cut it into pieces. Remove pieces from the stray.
  • Moong dal barfi is ready to be served.

Recipe 3: Moong dal soup 


  • 3 tbsp masoor dal
  • 3 tbsp moong dal
  • 2 tbsp toor dal
  • 1 inch ginger
  • 2 cloves garlic
  • 1 tomato – chopped
  • 1 carrot – chopped
  • ¼ tsp turmeric
  • ½ tsp salt
  • 2 cups water
  • ½ tsp pepper powder
  • 1½ cup water – adjust consistency
  • 2 tbsp coriander leaves – chopped
  • 1 tbsp lemon juice


  • Soak masoor dal, moong dal and toor dal in water for 10 minutes. Wash it.
  • Add soaked dal, ginger, garlic, tomato, carrot, salt, turmeric, 2 cups water in a saucepan. Cover with a lid and cook for 2 whistles on medium flame.
  • Switch off the flame, let it cool down and transfer to a blender.
  • Blend it to a smooth paste. 
  • Pour the veggie dal paste to a large kadai.
  • Add pepper powder, water and mix well. Then simmer it for 5 minutes or until the flavors are absorbed.
  • Add lemon juice and coriander leaves. Hot moong dal soup is ready to be served.

Recipe 4: Moong dal pakoda


  • 1 cup moong dal
  • ½ cup onion – chopped
  • 2 green chilies
  • 10 cloves garlic
  • 8 curry leaves or coriander leaves – chopped
  • ½ tsp turmeric powder
  • ½ tsp red chili powder
  • ½ tsp cumin powder
  • ½ tsp coriander powder
  • ½ tsp garam masala powder
  • water
  • salt
  • oil


  • Soak moong dal in water for 30 minutes. Then wash it. 
  • Put washed moong dal, 4 green chilies, 10 cloves garlic, 4 tbsp water in a grinder and grind it into a paste. Transfer it into a bowl. 
  • Add chopped onions, chopped coriander leaves, chopped curry leaves, turmeric powder, red chili powder, cumin powder, coriander powder, garam masala powder, salt to taste and mix all together.
  • Heat oil in a pan with a high flame. Put the batter with a spoon or hand. 
  • Fry it on medium flame. Keep flipping. Fry it until it turns brown. Then take it out. 
  • Serve hot moong dal pakoda with ketchup and chutney.

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