Mung Bean Dal (India)
Mung Bean Dal is a comforting, everyday lentil soup or stew from the Indian subcontinent, primarily made from split and skinned mung beans (moong dal). It's typically simmered with turmeric, cumin, and a simple tempering (tadka) of spices like mustard seeds, garlic, and curry leaves in ghee or oil. The dish is a staple across India, enjoyed for its light, easy-to-digest nature and mild, earthy flavor.
🍽️ Nutrition at a glance
It is a nutritious, plant-based dish that is relatively low in fat and a good source of complex carbohydrates and dietary fiber. A standard serving provides a solid amount of plant-based protein and is rich in essential minerals like iron, folate, and magnesium, with a rough ballpark of 180-220 calories per cup.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 14 g |
| Carbs | 35 g |
| Fat | 2 g |
| Fiber | 10 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Potassium | 550 mg |
| Iron | 4.5 mg |
| Folate | 280 mcg |
| Magnesium | 80 mg |
| Phosphorus | 220 mg |
| Zinc | 2.5 mg |
| Thiamin (B1) | 0.3 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Mung Dal is considered 'sattvic' or pure in Ayurveda, often recommended for its cooling and cleansing properties and as a gentle food for recovery. Nutritionally, its unique combination of high protein and fiber with a low glycemic index makes it exceptionally satisfying and beneficial for stable energy levels.
