Green Gram
Vigna radiataClinical Encyclopedia
Green Gram provides 347 kcal, 24g of protein, 60g of carbohydrates, and 16g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Green gram, also known as mung bean, is a nutrient-dense legume rich in protein, fiber, and essential vitamins and minerals. It is widely consumed in various cuisines and is known for its health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Green gram can be consumed cooked or sprouted. Soaking overnight before cooking enhances digestibility and nutrient absorption.
Smart Selection & Storage
Choose green gram that is uniform in color and free from any signs of mold or damage. Fresh green gram should be firm and dry.
Store in an airtight container in a cool, dry place. Cooked green gram can be refrigerated for up to 5 days.
Myths vs Realities
Healthy Recipes
Green Gram Salad with Citrus Dressing
A refreshing salad featuring cooked green gram, mixed greens, and a zesty citrus dressing, perfect for a light lunch or side dish.
- 1 cup cooked green gram
- 2 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 tablespoon orange juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked green gram, mixed greens, cherry tomatoes, red onion, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, orange juice, salt, and pepper to create the dressing.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Spicy Green Gram Curry
A flavorful and spicy curry made with green gram and a blend of aromatic spices, served with brown rice for a wholesome meal.
- 1 cup green gram, soaked overnight
- 1 onion, chopped
- 2 tomatoes, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- 2 cups vegetable broth
- Salt to taste
- Fresh cilantro for garnish
- 1. In a pot, heat oil and sauté cumin seeds until fragrant, then add onions, garlic, and ginger, cooking until golden.
- 2. Add tomatoes, turmeric, garam masala, and salt, cooking until tomatoes soften.
- 3. Stir in soaked green gram and vegetable broth, simmering until the gram is tender. Garnish with cilantro before serving.
Green Gram Pancakes
Nutritious pancakes made from ground green gram, perfect for breakfast or a healthy snack, served with fresh fruit.
- 1 cup green gram flour
- 1 cup water
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1 tablespoon olive oil
- Fresh fruits for topping
- Honey or maple syrup (optional)
- 1. In a bowl, mix green gram flour, water, baking powder, and salt to create a smooth batter.
- 2. Heat a non-stick skillet and add olive oil, pouring in batter to form pancakes.
- 3. Cook until bubbles form, flip and cook until golden brown. Serve with fresh fruits and drizzle with honey or syrup if desired.
Green Gram and Quinoa Bowl
A nourishing bowl combining green gram and quinoa, topped with roasted vegetables and a tahini dressing for a complete meal.
- 1 cup cooked green gram
- 1 cup cooked quinoa
- 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, layer cooked quinoa and green gram, then top with roasted vegetables.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper until smooth.
- 3. Drizzle the tahini dressing over the bowl and serve warm.
Green Gram Stir-Fry
A quick and healthy stir-fry featuring green gram, colorful vegetables, and a savory soy sauce, perfect for a weeknight dinner.
- 1 cup cooked green gram
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 2 cloves garlic, minced
- 1. In a large skillet, heat sesame oil and sauté garlic and ginger until fragrant.
- 2. Add bell pepper, broccoli, and carrot, stir-frying until tender-crisp.
- 3. Stir in cooked green gram and soy sauce, cooking for an additional 2-3 minutes before serving.
Green Gram Hummus
A healthy twist on traditional hummus using green gram instead of chickpeas, served with fresh veggies or whole-grain pita.
- 1 cup cooked green gram
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 garlic clove
- Juice of 1 lemon
- Salt to taste
- Water as needed
- 1. In a food processor, combine cooked green gram, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh vegetables or whole-grain pita chips.
Green Gram and Sweet Potato Patties
Delicious and nutritious patties made from mashed sweet potatoes and green gram, perfect for a healthy appetizer or main dish.
- 1 cup cooked green gram
- 1 medium sweet potato, boiled and mashed
- 1/2 onion, finely chopped
- 1 teaspoon cumin powder
- 1/2 teaspoon chili powder
- Salt to taste
- 1/2 cup breadcrumbs
- Olive oil for frying
- 1. In a bowl, mix cooked green gram, mashed sweet potato, onion, cumin powder, chili powder, and salt until well combined.
- 2. Form mixture into patties and coat with breadcrumbs.
- 3. Heat olive oil in a skillet and fry patties until golden brown on both sides. Serve warm.
Green Gram Soup
A comforting and nutritious soup made with green gram, vegetables, and spices, perfect for a light meal or starter.
- 1 cup green gram, soaked overnight
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté onion, carrots, and celery until softened.
- 2. Add soaked green gram, vegetable broth, thyme, salt, and pepper, bringing to a boil.
- 3. Reduce heat and simmer until green gram is tender. Blend if desired for a creamy texture.
Green Gram Energy Balls
Nutritious energy balls made with green gram, oats, and natural sweeteners, perfect for a healthy snack on the go.
- 1 cup cooked green gram
- 1 cup rolled oats
- 1/4 cup almond butter
- 1/4 cup honey or maple syrup
- 1/2 teaspoon vanilla extract
- 1/4 cup chopped nuts or seeds
- 1. In a bowl, combine cooked green gram, rolled oats, almond butter, honey, vanilla extract, and chopped nuts.
- 2. Mix until well combined, then form into small balls.
- 3. Refrigerate for 30 minutes before serving for a firmer texture.
Green Gram and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a mixture of green gram, spinach, and spices, baked to perfection for a healthy main dish.
- 4 bell peppers, halved and seeds removed
- 1 cup cooked green gram
- 2 cups fresh spinach, chopped
- 1/2 cup cooked rice
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked green gram, spinach, cooked rice, Italian seasoning, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25-30 minutes until peppers are tender.
Frequently Asked Questions (FAQ)
What are the health benefits of green gram?
Green gram is high in protein and fiber, which can aid in weight management, improve digestion, and support muscle health.
How can I incorporate green gram into my diet?
You can add cooked green gram to salads, soups, or stir-fries, or use it to make dal and curries.
Is green gram suitable for a gluten-free diet?
Yes, green gram is naturally gluten-free and can be a great protein source for those with gluten intolerance.
How should I store green gram?
Store dried green gram in an airtight container in a cool, dry place to maintain freshness.
Can I eat green gram raw?
Raw green gram can be sprouted and eaten, but it should be soaked and rinsed thoroughly to reduce anti-nutrients.
What is the glycemic index of green gram?
Green gram has a low glycemic index of around 30, making it suitable for blood sugar management.
How much protein is in green gram?
Green gram contains approximately 24 grams of protein per 100 grams, making it a high-protein food.
Are there any side effects of eating green gram?
Some people may experience gas or bloating due to the fiber content; cooking or soaking can help reduce these effects.