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Moong & Masoor

Moong (Green Gram) and Masoor (Red Lentil) are two of the most commonly consumed legumes worldwide. Both are packed with essential nutrients and are widely used in various dishes, making them a staple in many diets, especially in South Asian and Middle Eastern cuisines. These legumes are not only delicious but also offer a variety of health benefits. They are known for being an excellent source of protein, fibre, and vitamins. Whether used in soups, salads, or curries, Moong and Masoor provide a nutritious and versatile addition to meals.

Types of Moong & Masoor

Types of Moong (Green Gram)

Moong, or Green Gram, comes in several varieties, each with unique characteristics. The most commonly available types are:

• Whole Moong (Green Beans): These are unpeeled and have a greenish colour. They can be sprouted or cooked.
• Split Moong (Yellow Moong Dal): These are de-husked green grams that have been split into two halves. They are lighter and cook faster.
• Moong Sprouts: Sprouting moong beans enhances their nutritional value and is used in salads, sandwiches, or stir-fries.
• Moong Flour (Besan): Made from dried and ground moong, this flour is used in various food preparations, such as pancakes (cheela) or sweets.

Types of Masoor (Red Lentil)

Masoor or Red Lentil is available in various forms. Some of the most common types include:

• Whole Masoor (Brown Lentil): This variety has a reddish-brown skin and retains its shape after cooking. It has a more earthy flavour.
• Split Masoor (Red Lentil): The most commonly used form in Indian and Middle Eastern cuisine, it cooks quickly and becomes soft when cooked.
• Masoor Dal Flour: Ground red lentils are used to make flour, often used in baking or cooking.

Nutritional Value

Moong (Green Gram)

Moong beans are low in calories and rich in nutrients, making them ideal for weight management and overall health. Here is the approximate nutritional content of 100 grams of whole moong (raw):

• Calories: 347 kcal
• Protein: 24.3 grams
• Fat: 1.2 grams
• Carbohydrates: 62.6 grams
• Fiber: 16.3 grams
• Vitamins: A (283 IU), B1 (0.866 mg), B2 (0.225 mg), B3 (2.6 mg), B6 (0.219 mg)
• Minerals: Calcium (132 mg), Iron (3.6 mg), Magnesium (189 mg), Phosphorus (282 mg)

Masoor (Red Lentil)

Red lentils are also a rich source of protein and offer a range of vitamins and minerals. The approximate nutritional values of 100 grams of raw masoor (split red lentils) are:

• Calories: 358 kcal
• Protein: 25 grams
• Fat: 2.4 grams
• Carbohydrates: 60 grams
• Fiber: 10.7 grams
• Vitamins: A (85 IU), B1 (0.873 mg), B2 (0.211 mg), B3 (1.0 mg), B6 (0.177 mg)
• Minerals: Calcium (56 mg), Iron (7.6 mg), Magnesium (47 mg), Phosphorus (180 mg)

Uses of Moong & Masoor

Moong (Green Gram):

Moong Dal Soup: A comforting soup made from a split green gram cooked with spices.

Moong Dal Khichdi: A common dish in Indian households, made with moong dal and rice, offering a light and nutritious meal.

Sprouted Moong Salad: Raw sprouted moong beans combined with vegetables and seasoned with lemon and herbs.

Moong Flour (Besan): Used in pancakes, fritters, and even sweets like laddus or halwa.

Masoor (Red Lentil):

Masoor Dal Curry: A flavorful curry made with split red lentils and spices, a popular dish in South Asian cuisine.

Masoor Soup: A nourishing soup with lentils, vegetables, and seasoning.

Masoor Salad: A light, nutritious salad made with boiled lentils, vegetables, and herbs.

Lentil Stews: Masoor is often used in stews, combined with meat or vegetables for a hearty meal.

Other Uses

Cosmetic Uses: Both moong and masoor are sometimes used in face packs and scrubs for their skin benefits, especially for their antibacterial and exfoliating properties.

Animal Feed: Both legumes are often used as fodder for livestock due to their protein-rich content.

Flour & Baking: Moong dal flour (besan) is commonly used in gluten-free baking, and masoor flour can be used in various bakery items.

Benefits of Moong & Masoor

Rich in Protein:

Both moong and masoor are excellent plant-based protein sources, making them ideal for vegetarians and vegans.

Aid in Digestion:

Moong beans are known for their high fibre content, which aids in digestion and helps maintain gut health.

Masoor dal also contains a good amount of dietary fibre, which promotes regular bowel movements and prevents constipation.

Promote Heart Health:

Moong beans contain low fat content and are rich in potassium and magnesium, which help lower blood pressure and reduce the risk of heart disease.

Red lentils are also heart-healthy due to their fibre content, which can help lower cholesterol levels.

Weight Management:

Both legumes are low in fat and high in protein and fibre, helping with satiety and promoting weight loss by reducing hunger cravings.

Boost Immunity:

Moong is rich in antioxidants like flavonoids, which help boost the immune system and fight off infections.

The vitamins in masoor, such as vitamin C, contribute to overall immunity and skin health.

Detoxification:

Moong is believed to have detoxifying properties, helping to cleanse the liver and remove toxins from the body.

The fibre in both moong and masoor also assists in the removal of waste products from the intestines.

Improve Skin Health:

Moong and masoor contain essential minerals and vitamins that promote healthy, glowing skin.

The proteins and antioxidants found in these legumes help repair skin and combat aging.

Regulate Blood Sugar Levels:

Due to their low glycemic index, both moong and masoor are excellent food choices for people with diabetes, as they help maintain stable blood sugar levels.

Frequently Asked Questions

What is the difference between moong and masoor?

Moong (green gram) is a small, green legume, while masoor (red lentil) is typically red or orange. Moong is often used in its whole or split form, whereas masoor is mainly found in a split, peeled form and cooks faster.

Can I consume moong and masoor daily?

Yes, both moong and masoor are healthy and can be consumed daily as part of a balanced diet. They provide a rich source of protein, fibre, and essential nutrients.

How do I cook moong dal?

To cook moong dal, rinse it thoroughly and boil it in water with a pinch of turmeric and salt until soft. You can then add tempering with ghee or oil and spices like cumin, garlic, and hing.

Are moong and masoor good for weight loss?

Yes, both moong and masoor are low in calories and rich in protein and fibre, which help promote feelings of fullness and support weight management.

Can I substitute moong for masoor in recipes?

While both legumes can be used in a variety of dishes, moong takes longer to cook and has a different flavour profile compared to masoor. However, they can sometimes be swapped, keeping in mind the texture differences.

How do I sprout moong beans?

To sprout moong, soak the beans overnight, drain the water, and place them in a damp cloth or sprouting container for 1-2 days until they sprout.