Washed moong dal (Dhuli moong ki dal)
Also called: dhuli moong ki dal, washed moong dal, moong dal, dhuli moong, moong ki dal, moongdal, mong dal, moong daal
Washed moong dal is that simple, comforting dal that shows up in so many Indian homes — soft, light, and easy on the stomach. It’s the kind of dish you’ll find in a mom’s weekday lunch, hostel mess thali, or paired with roti and rice when you want something filling but not heavy. The cumin, turmeric, and a little garam masala give it that familiar ghar-ka-swaad.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 90 kcal | 50 kcal |
| Protein | 4.9g | 2.7g |
| Carbohydrates | 10.6g | 5.9g |
| Fat | 3.1g | 1.7g |
| Fiber | 2.2g | 1.2g |
| Sugar | 0.2g | 0.1g |
| Micronutrients (per 100g) | ||
| Sodium | 150.64 mg | |
| Calcium | 8.48 mg | |
| Iron | 0.64 mg | |
| Vitamin C | 0.04 mg | |
| Folate | 27.98 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Dhuli moong ki dal is one of the gentlest dals for digestion. It has 2.2g fiber per bowl, which helps keep stools soft and supports regular bowel movement, while moong itself is lower in complex heaviness than many other lentils. The cumin and turmeric can also help with bloating and digestion, and the small amount of fat in the tadka improves satiety. If your tummy is sensitive, have it with soft rice or phulka and keep the chilli tadka light so it stays easy on the gut.
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.