Moong Dahl – Mung Bean Porridge


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.

LOL Roslyn

Boiled mung beans
Nutritional value per 100 g (3.5 oz)
Energy 441 kJ (105 kcal)
Carbohydrates 19.15 g
– Sugars 2 g
– Dietary fiber 7.6 g
Fat 0.38 g
Protein 7.02 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%)

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