What’s healthier: sprouted moong dal or boiled? Let’s settle the debate for once and for all

Nutrition is of utmost importance, more so during the pandemic. We can’t emphasise enough on the importance of a well-balanced and a protein-rich diet can be your saviour. When it comes to protein, the first thing that comes to mind, especially if you’re vegan, are pulses and lentils. And moong dal tops the list, every single time! 

But what if you’ve to make a choice between sprouted or boiled moong dal? Looks like a difficult pick, doesn’t it? That’s why we have for you a top nutritionist to sort this out. Ready to find out?

First, let’s understand how nutritious moong dal is

Apart from protein, carbs, and fibre, moong dal is loaded with antioxidants too. And we all know antioxidants are critical, when it comes to regeneration of cells in our body. The other thing to keep in mind is that moong dal has very low fat, making it ideal for those who are planning to lose weight or keep their cholesterol levels in check. 

It is packed with potassium, magnesium, copper, and iron, which makes it THE food for women to tackle anemia.

What about sprouted moong then?

You must have heard your parents recommending sprouted dal, especially if you’re looking for a vegan protein option. Turns out, they aren’t wrong at all! 

Having said that, have you ever noticed any gut issues, when you eat sprouted moong dal in large quantities? Here’s why.  

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According to functional nutritionist, Mugdha Pradhan — founder at Thrive FNC — sprouting legumes leads to a reduction in antinutrients such as tannins, phytates, and lectins. And these antinutrients can often trigger gastrointestinal problems.

That’s why you need to know the right way of sprouting moong dal. 

Ms Mugdha suggests, “Soak the whole green moong overnight (for 8-10 hrs), discard water next morning, rinse well and tie it in a thin muslin cloth for a minimum of 8-10 hours. Small sprouts will be visible, longer sprouts will develop over 16-18 hours.”

Other than that there are no other harmful side-effects of eating sprouted moong dal.

So, who wins in the battle of moong dals?

There is no doubt that cooked moong dal tastes better than the sprouted one. Plus, it also doesn’t affect your breath in any way, unlike the latter. But cooking moong dal is not advised, because it reduces the nutritional value of the dal, much more than while sprouting.

What’s more, the good part is eating cooked dal prevents gas and bloating that is experienced, while eating the sprouted variety. The trick is you should never boil it, because its nutritional value comes down by half. Instead, steam the moong dal.

“Steaming sprouted moong for 5-7 minutes is sufficient to cook it without destroying too many of its nutritive properties,” recommends Ms Mugdha.

The last word

Ms Mugdha also says that overall both of the preparations are good, but if she has to pick one, it will definitely be sprouted moong dal.

But she has a piece of advice — if someone is sensitive to lectins, or has a gut issue like leaky gut, ulcerative colitis, Crohn’s disease or IBS, make sure to avoid all legumes, including moong. 

So ladies, now you know what to go for! Isn’t it?