Moong Dal
Moong Dal is a comforting, golden-hued Indian lentil soup made from split and skinned green gram beans, typically seasoned with turmeric, cumin, and garlic. It's a staple comfort food across India, often served with rice or flatbreads for a simple, nourishing meal.
🍽️ Nutrition at a glance
This dish is a high-protein, low-fat powerhouse, providing a good source of dietary fiber, iron, and B vitamins. A typical one-cup serving contains roughly 200-250 calories, making it a light yet satisfying option.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 14 g |
| Carbs | 35 g |
| Fat | 2 g |
| Fiber | 12 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Potassium | 650 mg |
| Folate | 280 mcg |
| Magnesium | 70 mg |
| Phosphorus | 220 mg |
| Zinc | 2.5 mg |
| Thiamin (B1) | 0.3 mg |
| Vitamin B6 | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Moong Dal is considered one of the most 'sattvic' or pure foods in Ayurveda, believed to be easy to digest and calming for the body. Its quick cooking time and affordability have made it a fundamental protein source for millions across the Indian subcontinent for centuries.
