- May 2, 2022
- by Smriti Indarapu
- 0 Like
- 0 / 5
- Cuisine: Indian
- Difficulty: Easy
- Prep Time20 min
- Cook Time15 min
A single serving of split mung bean salad provides 240 kcal. The mung bean salad is also high in proteins and fibres. Let’s see how to make split mung bean salad for weight loss.
The split mung bean is one of the essential edible legumes consumed widely in India and Asia for centuries.
Why split moong beans salad
The mung bean contains protein, fibres, vitamins and minerals in balanced proportion, including significant amounts of some cancer-preventing bioactive compounds.
For vegans, vegetarians, or those who cannot afford animal proteins, the mung bean is a reasonably low-cost good source of protein. Moreover, compared to protein from other legumes, the protein from the mung bean is easily digestible.
Mung bean consumption with rice provides all the essential amino acids. The protein digestibility of the rice-mung dal diet was 84.4% of that observed for the rice-meat diet in infants [PMID: 6644389]. The mung dal induces less flatulence, and children can digest its protein easily.
A diet high in protein helps follow weight loss diet plans and avoid overeating.
Highlights of split mung bean salad
- Firstly, the split mung bean salad recipe gives just 240.2 kcal energy and a one-pot meal. You don’t have to cook another meal.
- Secondly, the protein from split mung bean salad is highly digestible. The salad bowl provides 23% of the day’s protein requirement for women.
- Thirdly, the split mung bean salad is also high in fibre and provides nearly 30% of the fibre requirement of females.
- Fourthly, this mung bean salad also provides a good amount of soluble fibre, which helps maintain healthy glucose and cholesterol levels.
- Further, split mung bean salad provides a good quantity of vitamin B6, B1, B9 and Vitamin C.
- Additionally, the mung bean salad also contains reasonable amounts of copper, phosphorus, selenium, chromium and other minerals.
- Moreover, if you have high blood pressure, split mung bean salad may be a good choice since it contains potassium. Potassium is known to manage hypertension.
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Split mung bean salad nutrition compared with male-female DRI (Dietary Reference Intake)
Serving size: 1 bowl of split mung bean salad
Calories in split mung bean salad
Calories in split mung bean salad are 240.25 kCal; around 12.01 % of male DRI of 2000 kCal. Further, it can attain 16.02 % of female DRI of 1500 kCal.
Protein forms 22.04 % of the calories.
Carbs form 52.88 % of the calories in split mung bean salad.
Fats form 22.70 % of the calories.
Macros in split mung bean salad
Protein in split mung bean salad – 13.24 gm, roughly 17.65 % of male DRI of 75 gm. Also, it can complete 23.54 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.
Carbs in split mung bean salad – 31.76 gm, approximately 11.55 % of male DRI of 275 gm. Moreover, it can achieve 15.40 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.
Fats in split mung bean salad – 6.06 gm, nearly 9.09 % of male DRI of 66.67 gm. In comparison, a woman gets 12.12 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
The Fibre in split mung bean salad – 7.71 gm, about 20.29 % of male DRI of 38 gm. On the other hand, females get 30.84 % of female DRI of 25 gm.
Soluble Fibre – 1.75 gm, roughly 17.50 % of male DRI of 10 gm. Additionally, females will get 17.75 % of female DRI of 9.86 gm.
Total Free Sugar – 3.64 gm, which is not only 6.07 % of male DRI of 60 gm but also 7.28 % of female DRI of 50 gm.
Vitamins in split mung bean salad
Vitamin A – 154.37 mcg, around 17.15 % of male DRI of 900 mcg. Furthermore, women can get 22.05 % of female DRI of 700 mcg.
Thiamine (Vitamin B1) – 0.23 mg, roughly 19.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 20.91 % of female DRI of 1.1 mg.
Riboflavin (Vitamin B2) – 0.09 mg, approximately 6.92 % of male DRI of 1.3 mg. Besides, women also get 8.18 % of female DRI of 1.1 mg.
Niacin (Vitamin B3) – 1.37 mg, nearly 8.56 % of male DRI of 16 mg and 9.79 % of female DRI of 14 mg.
Pyridoxine (Vitamin B6) – 0.24 mg, about 18.46 % of DRI of 1.3 mg for males and females.
Biotin (Vitamin B7) – 3.86 mcg, approximately 12.87 % of DRI of 30 mcg for males and females.
Total Folate (Vitamin B9) – 87.86 mcg, around 21.97 % of DRI of 400 mcg for males and females.
Cobalamin (Vitamin B12) – 0 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females
L-ascorbic acid (Vitamin C) – 65.38 mg, approximately 72.64 % of male DRI of 90 mg. Further, it is 87.17 % of female DRI of 75 mg.
Calciferol (Vitamin D) – 2.01 mcg, nearly 40.20 % of DRI of 5 mcg for males and females.
Alpha-tocopherol (Vitamin E) – 0.24 mg, about 1.60 % of DRI of 15 mg for males and females.
Vitamin K – 23.34 mcg, around 19.45 % of male DRI of 120 mcg and 25.93 % of female DRI of 90 mcg.
Minerals in split mung bean salad
Calcium – 45.79 mg, roughly 4.58 % of DRI of 1000 mg for males and females.
Phosphorus – 242.12 mg, approximately 34.59 % of DRI of 700 mg for males and females.
Iron – 2.52 mg, nearly 31.50 % of male DRI of 8 mg and 14.00 % of female DRI of 18 mg.
Magnesium – 93.83 mg, about 23.46 % of male DRI of 400 mg and 30.27 % of female DRI of 310 mg.
Copper – 570 mcg, around 63.33 % of DRI of 900 mcg for males and females.
Manganese – 0.68 mg, roughly 29.57 % of male DRI of 2.3 mg and 37.78 % of female DRI of 1.8 mg.
Molybdenum – 80 mcg, approximately 177.78 % of DRI of 45 mcg for males and females.
Zinc – 1.52 mg, nearly 13.82 % of male DRI of 11 mg. At the same time, women get 19.00 % of female DRI of 8 mg.
Chromium – 20 mcg, about 57.14 % of male DRI of 35 mcg. Besides, women too get 80.00 % of female DRI of 25 mcg.
Selenium – 25.34 mcg, around 46.07 % of DRI of 55 mcg for males and females.
Cholesterol – 0 mg,
Potassium – 844.2 mg, around 17.96 % of DRI of 4700 mg for males and females.
Sodium – 23.34 mg, roughly 1.56 % of DRI of 1500 mg for males and females.
Omega 3 – 106.3 mg, approximately 17.72 % of DRI of 600 mg for males and females,
Omega 6 – 1711.8 mg, not only 285.30 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of split mung bean salad are approximate and may have variance.
Ingredients Of Split Mung Bean Salad
Take 1 /4th cup yellow gram dal (split mung bean).
Wash mung dal 2 - 3 times.
Now add water, mung dal, turmeric, and salt.
Cook for 5 - 8 min in medium flame. Don't overcook.
Now separate the water and the cooked mung dal. Don't through the mung dal water as it contains lots of vitamins and minerals. We can drink this water, add it to curries/soup, or make roti using this dal water instead of regular water.
Take a clay pot to add 1 tsp oil.
Add chopped onion fry for 5 min.
Now add finely chopped 1 tbsp ginger, garlic, green chilli.
Fry for 2 - 3 min.
Now add chopped Carrot. Add chopped capsicum. Fry for 2 - 3 min.
Now add cooked moong dal to the pot. Add red chilli flakes.
Add finely chopped coriander leaves and salt.
Squeeze lemon juice.
Our healthy mung bean salad is ready to serve.
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