Home/Legumes/Split Mung Dal
Back to Home
Split Mung Dal
Legumes
Nutri-ScoreA

Split Mung Dal

Vigna radiata

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Split Mung Dal provides 347 kcal, 24g of protein, 60g of carbohydrates, and 16g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Split mung dal is a highly nutritious legume known for its high protein content and digestibility. It is commonly used in various cuisines and is a staple in vegetarian diets.

Also known as:
Mung BeansGreen Gram
Scientific NameVigna radiata
Region of OriginIndia
Popular Comparisons:
Split Mung DalSplit Mung DalVSAcutifolius BeanAcutifolius BeanSplit Mung DalSplit Mung DalVSAdzuki BeanAdzuki BeanSplit Mung DalSplit Mung DalVSAdzuki BeansAdzuki BeansSplit Mung DalSplit Mung DalVSRed Adzuki BeansRed Adzuki BeansSplit Mung DalSplit Mung DalVSAnasazi BeanAnasazi BeanSplit Mung DalSplit Mung DalVSAnasazi BeansAnasazi BeansSplit Mung DalSplit Mung DalVSAppaloosa BeanAppaloosa BeanSplit Mung DalSplit Mung DalVSBaby Lima BeanBaby Lima BeanSplit Mung DalSplit Mung DalVSBambara GroundnutBambara GroundnutSplit Mung DalSplit Mung DalVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories347 kcal
Water
10%
Fiber16g
Total85.2g
Protein
24g(28%)
Fats
1.2g(1%)
Carbohydrates
60g(70%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.4 mg (33%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.7 mg (15%)
Magnesium48 mg (12%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, split mung dal provides essential amino acids necessary for muscle repair and growth.
✓High fiber content aids in digestion and helps maintain healthy blood sugar levels.
✓Contains antioxidants that may help reduce inflammation and oxidative stress in the body.
✓Low glycemic index makes it an excellent choice for individuals managing diabetes.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort in sensitive individuals.
!Some people may experience allergic reactions; consult a healthcare provider if unsure.

How to Prepare & Consume

Rinse thoroughly before cooking. Soaking for a few hours can enhance digestibility. Cook in water or broth until tender, and season as desired.

Smart Selection & Storage

How to Select

Choose mung dal that is uniform in color and free from any debris or discoloration.

How to Store

Store in an airtight container in a cool, dry place to extend shelf life.

Myths vs Realities

MythMung dal is only for vegetarians.
RealityMung dal is nutritious for everyone, regardless of dietary preferences.
MythMung dal causes gas and bloating.
RealityWhile some may experience this, proper soaking and cooking can minimize digestive issues.
MythAll legumes are the same.
RealityDifferent legumes, including mung dal, have unique nutritional profiles and health benefits.

Healthy Recipes

Spicy Split Mung Dal Curry

A vibrant and spicy curry made with split mung dal, packed with protein and flavor, perfect for a healthy meal.

Ingredients
  • 1 cup split mung dal
  • 1 medium onion, chopped
  • 2 tomatoes, chopped
  • 2 green chilies, slit
  • 1 tsp ginger-garlic paste
  • 1 tsp cumin seeds
  • 1 tsp turmeric powder
  • 2 tsp garam masala
  • Salt to taste
  • 2 tbsp olive oil
  • Fresh coriander for garnish
Instructions
  1. 1. Rinse the split mung dal and soak it for 30 minutes.
  2. 2. In a pot, heat olive oil and sauté cumin seeds, onions, and ginger-garlic paste until golden.
  3. 3. Add tomatoes, green chilies, turmeric, and salt; cook until tomatoes soften, then add the soaked dal and water. Simmer until dal is tender, then stir in garam masala and garnish with coriander.

Split Mung Dal Salad

A refreshing salad combining split mung dal with fresh vegetables and a zesty dressing for a nutritious meal.

Ingredients
  • 1 cup cooked split mung dal
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1 carrot, grated
  • 1/4 cup red onion, finely chopped
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large bowl, combine cooked split mung dal, cucumber, bell pepper, carrot, and red onion.
  2. 2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and garnish with fresh parsley.

Split Mung Dal Pancakes

Savory pancakes made with split mung dal and spices, ideal for a healthy breakfast or snack.

Ingredients
  • 1 cup split mung dal, soaked and blended
  • 1/2 cup water
  • 1/2 tsp cumin powder
  • 1/2 tsp turmeric powder
  • Salt to taste
  • Chopped spinach or herbs
  • Olive oil for cooking
Instructions
  1. 1. Blend soaked split mung dal with water to form a smooth batter.
  2. 2. Mix in cumin, turmeric, salt, and chopped spinach/herbs.
  3. 3. Heat a non-stick pan, pour a ladle of batter, and cook until golden on both sides.

Split Mung Dal Soup

A comforting and nutritious soup featuring split mung dal, vegetables, and spices, perfect for any season.

Ingredients
  • 1 cup split mung dal
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tsp cumin seeds
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, sauté cumin seeds, onion, garlic, carrot, and celery until softened.
  2. 2. Add the split mung dal and vegetable broth; bring to a boil.
  3. 3. Reduce heat and simmer until dal is tender, then season with salt and pepper, and garnish with cilantro.

Stuffed Bell Peppers with Split Mung Dal

Colorful bell peppers stuffed with a savory mix of split mung dal, spices, and vegetables for a wholesome meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked split mung dal
  • 1/2 cup cooked quinoa
  • 1 onion, chopped
  • 1 tsp cumin powder
  • 1 tsp paprika
  • Salt to taste
  • 1 tbsp olive oil
  • Fresh parsley for garnish
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a pan, sauté onion in olive oil until translucent, then mix in cooked split mung dal, quinoa, cumin, paprika, and salt.
  3. 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and bake for 25-30 minutes. Garnish with parsley before serving.

Split Mung Dal and Spinach Stir-Fry

A quick and nutritious stir-fry featuring split mung dal and spinach, perfect for a healthy side dish.

Ingredients
  • 1 cup cooked split mung dal
  • 2 cups fresh spinach
  • 1 onion, sliced
  • 2 garlic cloves, minced
  • 1 tsp mustard seeds
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pan, heat olive oil and add mustard seeds until they pop.
  2. 2. Add onion and garlic, sauté until golden, then stir in spinach and cook until wilted.
  3. 3. Add cooked split mung dal, season with salt and pepper, and stir-fry for a few more minutes.

Split Mung Dal and Vegetable Patties

Crispy and delicious patties made from split mung dal and mixed vegetables, perfect for a healthy snack or appetizer.

Ingredients
  • 1 cup cooked split mung dal
  • 1/2 cup grated zucchini
  • 1/2 cup grated carrot
  • 1/4 cup chopped onion
  • 1/2 tsp cumin powder
  • 1/2 tsp coriander powder
  • Salt to taste
  • 1/4 cup breadcrumbs
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mix cooked split mung dal, zucchini, carrot, onion, spices, and breadcrumbs until combined.
  2. 2. Form into patties and refrigerate for 30 minutes.
  3. 3. Heat olive oil in a pan and fry the patties until golden brown on both sides.

Split Mung Dal and Coconut Curry

A creamy and aromatic curry made with split mung dal and coconut milk, offering a delightful taste of the tropics.

Ingredients
  • 1 cup split mung dal
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tsp ginger paste
  • 1 tsp curry powder
  • Salt to taste
  • 1 tbsp olive oil
  • Fresh basil for garnish
Instructions
  1. 1. In a pot, heat olive oil and sauté onion, garlic, and ginger until fragrant.
  2. 2. Add split mung dal, coconut milk, curry powder, and salt; bring to a boil.
  3. 3. Simmer until dal is cooked, then garnish with fresh basil before serving.

Split Mung Dal and Sweet Potato Mash

A nutritious mash combining split mung dal and sweet potatoes, perfect as a side dish or a light meal.

Ingredients
  • 1 cup cooked split mung dal
  • 1 large sweet potato, peeled and cubed
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • Salt and pepper to taste
  • Fresh chives for garnish
Instructions
  1. 1. Boil sweet potato cubes until tender, then drain and mash them in a bowl.
  2. 2. Mix in cooked split mung dal, olive oil, garlic powder, salt, and pepper until smooth.
  3. 3. Serve warm, garnished with fresh chives.

Frequently Asked Questions (FAQ)

What is mung dal?

Mung dal is the split version of mung beans, a legume rich in protein and fiber.

How do I cook mung dal?

Rinse the dal, soak for a few hours, then boil in water until soft, typically around 20-30 minutes.

Is mung dal gluten-free?

Yes, mung dal is naturally gluten-free, making it suitable for those with gluten intolerance.

Can I eat mung dal raw?

Raw mung dal is not recommended; it should be cooked to improve digestibility and nutrient absorption.

What are the health benefits of mung dal?

Mung dal is high in protein, fiber, and essential nutrients, promoting digestive health and stabilizing blood sugar.

How should I store mung dal?

Store in a cool, dry place in an airtight container to maintain freshness.

Can mung dal help with weight loss?

Yes, its high fiber content can promote satiety, aiding in weight management.

Is mung dal suitable for babies?

Yes, cooked mung dal can be introduced to babies as a nutritious food option after 6 months.

Related Superfoods
Abalone Fresh Abalone Acutifolius Bean
Comparisons
Split Mung Dal vs Acutifolius Bean Split Mung Dal vs Adzuki Bean Split Mung Dal vs Adzuki Bean
Nutrients
Protein in Split Mung Dal Calories in Split Mung Dal Vitamin-c in Split Mung Dal Magnesium in Split Mung Dal
Featured Guides
Health Benefits of Split Mung Dal Healthy Recipes with Split Mung Dal
Rankings
Legumes high in fiber Legumes high in protein Legumes low in carbohidratos Legumes low in índice glucémico