Green Grams - Grains Of The Week
I love green grams, what we call "ndengu" in Kenya, and mostly eaten with Chapati or rice
FAQs – Green Grams (Mung Beans)
Q: What are green grams?
A: Green grams, also known as mung beans, are small, green legumes commonly used in Indian, Asian, and African cuisines. They are packed with protein, fiber, vitamins, and minerals, and are valued for both their nutritional content and versatility.
Q: How can I use green grams in cooking?
A: Green grams can be used whole, split, or sprouted. They are great in soups, stews, curries, salads, and even desserts. Soaked or sprouted mung beans are often added to stir-fries or eaten raw in salads.
Q: Are green grams good for weight loss?
A: Yes, green grams are low in calories and high in protein and fiber, which helps with satiety and digestion—making them ideal for weight management.
Q: Do green grams need to be soaked before cooking?
A: Soaking whole green grams for 4–6 hours reduces cooking time and enhances digestibility. Split mung beans (moong dal) cook faster and may not need soaking.
Q: What’s the difference between whole green grams and split mung beans?
A: Whole green grams are intact with skin and have a firmer texture. Split mung beans (yellow moong dal) are dehulled and cook faster with a softer texture.
Q: Are green grams suitable for babies or people with sensitive digestion?
A: Yes. When well-cooked, green grams are gentle on the stomach and often recommended for weaning babies or those recovering from illness.
Q: Are green grams the same as moong dal?
A: They are closely related. Moong dal is split and skinned green gram, while whole moong retains the green husk. Both come from the same plant.
Printable Nutrition Card (Per 1 cup cooked green grams – approx. 200g)
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 212 kcal | Low-calorie and filling |
| Carbohydrates | 38 g | Complex carbs, good for energy |
| Dietary Fiber | 15 g | High in both soluble and insoluble fiber |
| Protein | 14 g | Plant-based protein source |
| Fat | 0.8 g | Virtually fat-free |
| Iron | 2.8 mg (15% DV) | Supports red blood cell function |
| Calcium | 54 mg (4% DV) | Contributes to bone strength |
| Magnesium | 97 mg (25% DV) | Helps regulate muscle and nerve function |
| Folate (B9) | 321 mcg (80% DV) | Essential for DNA synthesis, great for pregnancy |
| Potassium | 537 mg (11% DV) | Aids in heart and muscle function |
Dietary Information Table
| Diet Type | Suitable? | Notes |
|---|---|---|
| Vegan | ✅ Yes | 100% plant-based protein |
| Vegetarian | ✅ Yes | Naturally vegetarian |
| Gluten-Free | ✅ Yes | Naturally gluten-free |
| Dairy-Free | ✅ Yes | Contains no dairy |
| Nut-Free | ✅ Yes | Naturally nut-free |
| Keto-Friendly | ❌ No | Too high in carbs for strict keto diets |
| Paleo | ❌ No | Not included in most paleo protocols |
| Whole30 | ❌ No | Legumes are not permitted on Whole30 |
| Diabetic-Friendly | ✅ Yes | Low glycemic index and high fiber |
| Low FODMAP | ⚠️ In moderation | Some may find legumes cause gas or bloating in large amounts |
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