This post is all about green gram, the nutrient-dense legume that is a staple in diets around the world. We’ll look at the nutritional benefits, explore how to cook with them, and offer some recipes and ideas for incorporating them into your meals. We’ll also discuss the environmental benefits of growing and eating them, as well as different varieties and where to find them. Finally, we’ll discuss how to store green gram so you can always have them on hand. With all this information, you’ll be able to make the most of this versatile legume!
Green Gram Nutrition Facts and Calories Chart
Green gram is a nutritious legume, providing a range of essential nutrients, including protein, dietary fiber, carbohydrates, vitamins, and minerals. Green gram is a powerful source of many essential vitamins and minerals. It is a great source of dietary fiber, protein, iron, magnesium, phosphorus, potassium, and zinc. It also contains thiamin, riboflavin, folate, vitamin B-6, and pantothenic acid. Green gram is known for its antioxidant properties and can help protect against oxidative stress and inflammation. Green gram consumption can help lower cholesterol levels and improve heart health. Additionally, it can help in reducing blood sugar levels, as well as controlling weight. Green gram can also help support healthy digestion and immunity, while providing some protection against certain cancers. Nutritional value per 100 g green gram:
- Biotin: 0 μg
- Calcium: 10 mg
- Carbohydrates (Carbs): 22.5 g
- Chloride: 18 mg
- Cholesterol: 0 mg
- Choline: 15.7 mg
- Chromium: 0.8 μg
- Copper: 0.2 mg
- Dietary Fiber: 4.9 g
- Energy (Calories): 347 kcal
- Fat: 1.2 g
- Iodine: 14 μg
- Iron: 4.5 mg
- Magnesium: 75 mg
- Manganese: 0.6 mg
- Molybdenum: 15 μg
- Pantothenic Acid: 0.3 mg
- Phosphorus: 175 mg
- Potassium: 370 mg
- Protein: 24.7 g
- Saturated fat: 0.2 g
- Selenium: 14 mcg
- Sodium: 8 mg
- Sugars: 1.4 g
- Vitamin A: 0 IU
- Vitamin B1 (Thiamin): 0.4 mg
- Vitamin B2 (Riboflavin): 0.1 mg
- Vitamin B3 (Niacin): 1.3 mg
- Vitamin B5 (Pantothenic Acid): 0.3 mg
- Vitamin B6: 0.2 mg
- Vitamin B9 (Folate / Folic Acid): 113 mcg
- Vitamin B12: 0 μg
- Vitamin C: 1.7 mg
- Vitamin D: 0 IU
- Vitamin E: 0.2 mg
- Vitamin K: 0.2 mcg
- Water: 12.2 g
- Zinc: 1.6 mg
Green Gram in India
A small bean that has been husked and split. Usually a medium yellow color. Easy to digest. Also known as green or golden gram in India, they are highly esteemed for their tiny seeds, which become rather sticky on cooking, but are accounted both wholesome and nourishing. These are dried and boiled whole or split, or else parched and ground into flour. In China they are added to green noodles and used for bean sprouts, a use to which they are also put here in America.
- Scientific Binomial: Vigna radiata
- Common English: Wild Moong / Mung bean / Golden Gram
- Ayurvedic: Mungalya
- Unani: Moong
- Sanskrit: Masaparni / Mudga
- Hindi / Urdu: Moong / Mash
- Bengali: Mug dal / Mongo
- Marathi: Mung dal / Mug dal
- Telugu: Pesara
- Tamil: Pachaippayaru / Paciparuppu / Pattishai-payaru
- Gujarati
- Kannada: Hesaru Kaalu
- Malayalam: Kattu Uluntu / Cherupayar / Cheru Payaru
- Oriya
- Punjabi / Sindhi
- Assamese
- Kashmiri
- Konkani
- Manipuri
- Dogri
- Bhojpuri
Home Remedies
Beans disturb vata dosha, but according to Indian Ayurveda only split yellow mung is recommended for any vata dosha. Though green gram is comes under pulse category, it is light or easy to digest. Thus, green gram is considered best and is included in the list of balanced consumable foods. During advance research, horse gram and green gram in the sprouted form with supplement of skimmed milk and methionine showed good growth-promoting effect.
- High in Proteins: Green gram is source of proteins and vitamin C or ascorbic acid. It is essential for normal growth and the maintenance of practically all the body tissues, especially those of the joints, bones, teeth, and gums. It protects one against infections and acts as a harmless antibiotic. It promotes healing and serves as protection against all forms of stress and harmful effects of toxic chemicals. A deficiency of this can cause scurvy marked by weakness, anemia, bleeding gums and painful and swollen parts, slow healing of sores and wounds, premature ageing and lowered resistance to all infections.
- Hair Care: Washing the hair twice a week with green gram powder in curd is useful prescription. This not only leaves the hair glowing but also removes stickiness and prevents dandruff.
- Regulates Blood Pressure: Mung dal soup, made of mung dal with cilantro, cumin, and a pinch of turmeric, is good for persons with hypertension.
- Rejuvenation Diet: Ayurvedic recipe made with basmati rice and split yellow mung dal (split mung beans) is a part of rejuvenation diet. Kitchari is a simple, nourishing dish made essentially of 50 % basmati rice and 50 % split yellow mung dal, with some spices usually added for flavor. A five-day kitchari fast, using plain kitchari with just some chopped cilantro leaves added, will cleanse the system and help to strengthen memory.
- Nutritionally Rich: Other than medicines, nutritionally rich foods and dietary supplies also play an important role in the management of diseases. Eating mung beans is useful during shingles, conjunctivitis, menopause, bladder infections, anemia as it is build blood and strengthen the liver and is anti-inflammatory.
- Homemade Instant Food: Green gram is useful to make homemade instant food which is very healthy. Take 60 g roasted bajra (pearl millet), 15 g roasted green gram, 10 g roasted groundnut and 5 g sesame seeds. The mixture is pounded to obtain a flour. When required, the powder is mixed with boiling water or milk to the desired thickness. Sugar or salt are added to taste.