O.K. the mornings are getting a little chilly here on the Sunshine Coast Queensland Australia, so when meal time comes around it really needs to something warm in my belly 🙂 not being a lover of grains, the humble mung bean or moong bean hits the spot.
It is so very easy to prepare, simply soaking overnight, and cooking to a warm soft paste in the morning. I would recommend you rinse thoroughly before and after soaking to remove any dust and small particles.
Once I have my warm moong dahl prepared I add a fruit of my choice or an assortment of fermented vegetables. This meal could not be easier to prepare and enjoy. I always cook more than one meals worth, storing the extra in the fridge ready to warm up the next day or mixed with spices and vegetables for a savory meal.
I find moong dahl to have a slightly sweet nutty flavour, with a soft, slightly crunchy texture, so don’t feel you are missing out on a warm bowl of cereal in the mornings, because you can’t eat grains, give this humble little bean a try.
You will also see on the chart below that it is low in calories, with 2 cups of cooked beans will only net you approx. 450 calories plus it has the added bonus of being a very low fat, low sugar alternative.
|Nutritional value per 100 g (3.5 oz)|
|Energy||441 kJ (105 kcal)|
|– Sugars||2 g|
|– Dietary fiber||7.6 g|
|Thiamine (vit. B1)||0.164 mg (14%)|
|Riboflavin (vit. B2)||0.061 mg (5%)|
|Niacin (vit. B3)||0.577 mg (4%)|
|Pantothenic acid (B5)||0.41 mg (8%)|
|Vitamin B6||0.067 mg (5%)|
|Folate (vit. B9)||159 μg (40%)|
|Vitamin C||1 mg (1%)|
|Vitamin E||0.15 mg (1%)|
|Vitamin K||2.7 μg (3%)|
|Calcium||27 mg (3%)|
|Iron||1.4 mg (11%)|
|Magnesium||48 mg (14%)|
|Manganese||0.298 mg (14%)|
|Phosphorus||99 mg (14%)|
|Potassium||266 mg (6%)|
|Zinc||0.84 mg (9%)|