Mung beans and chana Dal

 Moong sabut       +          Chana dal

Moong chana 3

Mung Beans / Whole green gram, cooked with chana dal / gram dal

Hi friends! Nutritious, tasty combination and very commonly used in the Indian cuisine.

Servings: 6

Cook time: 25 minutes

Ingredients

  • 1/2 cup moong sabut /whole green gram
  • 1/2 cup Chana dal / Bengal gram dal
  • 1 tsp cumin seeds
  • 1/4 tsp hing/ asafetida
  • 2/3 tsp chilli powder
  • 1 tsp turmeric
  • 2 tsp powdered coriander seeds
  • 1 tsp salt
  • 2 tsp finely chopped ginger
  • 1 tbsp lime juice
  • 2 tbsp oil
  • 2 tbsp pure ghee
  • 500 ml water

 For seasoning

  • 2 Medium size onions finely chopped
  • 2 tsp fresh garlic paste
  • 1/2 tsp garam masala

Method:

Step 1.

Pick, clean and wash the dals very well, keep aside.

Step 2.

In a pressure cooker, put two table spoon oil in it, and heat, when heated put hing/ asafetida and wait till it turns light pink in colour. Add cumin seed/ geera, when it starts spluttering , put coriander powder, fry it for a few seconds, add dals , water, salt, ginger and turmeric, chili powder.

Step 3.

After the pressure is formed, reduce the heat and let it cook for twenty-five minutes. Switch off the heat. Keep to cool.

Step 4.

Heat the ghee in a pan, and add the onions. Fry till the onion turns golden add garam masala. Put the seasoning in the dal, bring to a boil, and then simmer for about 10 minutes. The consistency of the dal can be adjusted by increasing or decreasing water.

Step 5.

Add the, lime juice and mix well. Serve hot garnished with the coriander leaves.

Health Benefits of Mung Beans:

1. Can Help Lower High Cholesterol Levels and Protect Against Heart Disease

Mung beans have the ability to regulate cholesterol levels because their antioxidants act like potent free-radical scavengers, reversing damage done to blood vessels and lowering inflammation. Mung beans are a great addition to any anti-inflammatory diet thanks to their ability to keep arteries clear and to improve circulation.

2. Helps Lower High Blood Pressure

Mung beans nutrition include the ability to fight another significant cardiovascular disease risk factor: high blood pressure.

3. Contains Antioxidants That Fight Cancer Development

High levels of amino acids — oligosaccharides and polyphenols — in mung beans are thought to be the main contributors to their antioxidant power that can fight cancer development.

4. Can Help Prevent or Treat Type 2 Diabetes

Strong evidence exists that mung beans nutrition has a significant anti-diabetic effect and can naturally help prevent or treat cases of type 2 diabetes.

5. Provide a High Source of Protein

Mung beans nutrition includes a very impressive amount of protein for a plant, with about 20–24 percent of their chemical structure being amino acids (protein). Mung beans nutrition is also rich in other essential amino acids, including leucine, isoleucine and valine, which can be combined with other plant sources (like whole grains or some vegetables) to make a “complete protein.” Their highly absorbable protein content makes them a smart choice for vegans or vegetarians, especially considering how many other nutrients they add to someone’s diet.

6. Boosts Immunity and Protects Against Infections and Viruses

Mung beans nutrition contains a range of phytonutrients that are considered anti-microbial and anti-inflammatory, helping them to increase immunity and fight harmful bacteria, viruses, colds, rashes, irritations and more. Mung beans promote a healthy balance of bacteria within the digestive tract, which helps with nutrient absorption and immune defense.

Ref. https://draxe.com/mung-beans-nutrition/

Health benefits of mixed lentils / dals:

Dals are very commonly used in the Indian cuisine. It is hard to find an Indian household that does not stock up different types dals. As dals have to prepared on a daily basis, we need to have a lot of dals on board to maintain the variety. Besides dals are types of pulses that have many nutritional values. The health benefits of dals in general is that they are very rich in proteins.
Bengal Gram Dal Chana dal or Bengal gram dal is one of the richest vegan source of dietary proteins. It is also rich in trace minerals like copper, manganese etc. Having this dal helps keep diabetes at bay.
Urad Dal If its proteins you want from your meal, then opt for urad dal. This dal is one of the richest sources of proteins and Vitamin B.

Moong Dal Moong dal is a dieter friendly dal. This type of dal has minimal calorie and is a rich source of iron and potassium.

Ref: http://www.boldsky.com/health/nutrition/2013/ten-types-of-dals-their-health-benefits-035300.html#slide20023

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

 

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