green gram -1 cup
Rich in plant-based protein (approximately 24% by weight), dietary fiber, and essential amino acids; also a good source of folate, magnesium, and polyphenol antioxidants. One cup of cooked green gram provides roughly 14 grams of protein and 15 grams of fiber.
About
Green gram, also known as mung bean (Vigna radiata), is a small, lens-shaped legume native to the Indian subcontinent and widely cultivated across Asia. The whole seed measures approximately 3-4 mm in diameter and features a smooth, shiny green exterior with a pale interior. The legume has a mild, slightly sweet flavor and becomes tender with a creamy texture when cooked.
Green gram is a staple in Asian cuisines, particularly in India, China, Southeast Asia, and the Middle East. Beyond whole beans, green grams are also processed into flour, sprouts, and split varieties (moong dal), each with distinct culinary applications. The seeds contain approximately 24% protein by weight and are valued for both their nutritional density and versatility.
Culinary Uses
Green grams are consumed in multiple forms across diverse culinary traditions. Whole green grams are boiled, steamed, or simmered into curries, soups, and stews; they feature prominently in Indian khichdi, a comfort dish combining green gram with rice and spices. The sprouted form is used raw in salads and stir-fries, offering a crisp texture and fresh flavor. Split and husked green gram (moong dal) is ground into flour for batters and desserts or cooked into dal, a foundational dish across Indian cuisine. In Chinese cooking, whole green grams are used in sweet preparations like tangyuan (glutinous rice balls with bean filling). The beans pair well with warming spices like turmeric, cumin, and ginger.