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

Note: Values are based on boiled, unsalted green grams. Exact values may vary with preparation.

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

Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.

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