Green gram, known as mung bean or mung dal or moong dal in English, பச்சை பயறு (Pachai Payaru) in Tamil, and Green gram in Hindi (मूंग दाल ), is a widely consumed pulse across Indian households. Green Gram benefits: Loved for its soft texture, digestibility, and versatility, this tiny green legume is a true superfood.
In this blog, we’ll explore green gram nutrition, green gram benefits, essential recipes, and how this humble ingredient fits perfectly into a healthy lifestyle — whether you’re cooking for kids, aiming for weight loss, or prepping high-protein meals.
What is Green Gram?
Green gram is a small, green legume from the bean family. It is commonly available in three forms:
Types of Green Gram
- Whole green gram (with skin)
- Split green gram (with or without skin)
- Green gram sprouts
Moong dal in Tamil is often referred to as பச்சை பயறு or மூங்தால்.Green gram benefits: It’s known for its lightness and ease of digestion, making it a favorite across cuisines in India, particularly in Kerala, Tamil Nadu, and Andhra Pradesh.
Green Gram benefits: Nutrition and Protein
Green gram benefits: It is packed with nutrients, making it ideal for vegetarians, athletes, and children. Here’s a breakdown of green gram nutrition per 100g (raw):
Nutrition Facts
- Calories: ~347 kcal
- Protein: 24g
- Fiber: 16g
- Fat: 1.2g
- Iron: 6.7mg
- Folate: 625 mcg
Thanks to its 24g protein per 100g, green gram is a popular choice in many green gram recipes for weight loss and green gram recipes for kids.
Green Gram Plant & Cultivation
The green gram plant is a short, bushy crop that thrives in dry, tropical climates. Commonly grown in India, it matures within 60–90 days
Green Gram Facts
- Green gram crops are highly sustainable, helping improve soil health by fixing nitrogen.
- Green gram yield is typically 6–8 quintals per acre under good farming practices.
Delicious Green Gram Recipes You Should Try
1. Sprouted Green Gram Salad (Weight Loss Friendly)
Green gram benefits: One of the healthiest green gram recipes for weight loss.
Ingredients:
Salad Ingredients
- 1 cup sprouted green gram
- Chopped onions, tomatoes, cucumber
- Lemon juice, salt, pepper, coriander leaves
Method: Toss everything in a bowl and serve fresh. Optional: Add a spoon of honey or chat masala for flavor.
2. Green Gram Curry (Kerala Style)
A comforting, coconut-based green gram recipe Kerala style.
Ingredients for Coconut Green Gram Curry
- 1 cup soaked green gram
- ½ cup grated coconut
- 2 garlic cloves, 1 tsp cumin, mustard, dry red chillies, curry leaves
Method: Cook green gram till soft. Grind coconut, garlic, and cumin. Add to the dal, simmer, and temper with mustard seeds and curry leaves in coconut oil.
3. Green Gram Dosa (Pesarattu)
Also called Pesarattu, this is a protein-rich dosa made with whole green gram.
Check out our detailed Pesarattu recipe here:
View Pesarattu RecipeThis is one of the best green gram recipes for kids, lunch boxes, or breakfast.
Green Gram Benefits for Babies
Make a nutritious green gram baby food recipe by boiling moong dal with rice and blending into a smooth porridge. Easy to digest and rich in protein and iron.
Green Gram benefits:
Health & Beauty Benefits of Green Gram
- Weight Management: Helps reduce weight thanks to its fiber and protein.
- Digestive Health: High fiber supports gut function.
- Heart Health: Low in fat, rich in magnesium and potassium.
- Detoxifying: Especially when sprouted.
- Skincare: Green gram powder is used to cleanse and exfoliate the skin naturally.
Is Green Gram Healthy?
Is green gram healthy? Absolutely! It’s easy to digest, rich in essential nutrients, and suitable for babies, elderly people, and everyone in between. From green gram baby food recipes to weight loss plans, it’s a smart addition to any diet. While people often compare moong dal vs green gram, they’re actually the same — just processed differently:
Whole Green Gram vs Moong Dal
- Whole green gram: Unprocessed, green outer skin
- Moong dal: Split and/or dehusked
Both forms are incredibly healthy — choose based on your recipe.
Savor your favorite recipes from Honey Catering Services
At Honey Catering Services – The best catering services in Chennai. We understand that eating well doesn’t mean compromising on taste. That’s why we include options like green gram sprouts salad, moong dal curries, and green gram dosa on our special event and corporate catering menus when customized by you.
Whether you’re hosting a wellness retreat, a family function, or a school event — our dishes are crafted with love, authenticity, and health in mind.
Let us serve your guests with flavor-packed, protein-rich food they’ll remember!
📞 To book your event with Honey Catering Services, contact us today!
Contact UsGreen Gram Benefits: A Superfood
From green gram dosa to Kerala-style green gram curry, this pulse adapts to every regional cuisine in India. Whether you’re looking for a protein-packed breakfast, a detox salad, or a baby-friendly food, green gram is your go-to legume.
Ready to make your kitchen healthier and tastier? Explore the power of green gram today!
People Also Ask
Frequently Asked Questions about Green Gram
Green gram is called moong dal in English, Pachai Payaru in Tamil, and Moong Dal in Hindi.
It helps in weight loss, boosts immunity, aids digestion, and is high in protein and antioxidants.
Around ₹100–₹150 depending on the quality and location.
Yes. Green gram is the whole version, moong dal is split or skinned.
Vigna radiata is the botanical (generic) name.
Yes! It is gentle on the stomach and packed with nutrients, making it ideal for daily use.
