Green gram

Description

🌱 Green Gram – Full Information

🔬 Scientific Name: Vigna radiata

👄 Common Names:

• Mung bean / Green gram (English)

• Moong dal (India)

• Ndengu (Swahili, East Africa)

• Mwere (Rwanda, Kirundi)

• Haricot mungo (French)

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🌍 Origin & Botanical Background

Green gram is a small, green legume native to the Indian subcontinent, now widely grown in Asia, Africa, and parts of the Middle East. It is a warm-season crop valued for its quick growth, drought tolerance, and soil-enriching nitrogen-fixation properties.

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🍽️ Nutritional Profile (per 100g, raw)

• Calories: ~347 kcal

• Protein: 23–25 g

• Fibre: 15 g (soluble & insoluble)

• Carbohydrates: 62 g

• Fat: 1.2 g (low-fat)

• Iron: ~6.7 mg

• Calcium: ~132 mg

• Magnesium: 120–140 mg

• Potassium: 1,200 mg

• Zinc, Copper, Manganese

• Vitamins: Folate (B9), B1, B2, B6, Vitamin C (in sprouts)

• Antioxidants: Phenolic acids, flavonoids

• Enzymes: Enhanced in sprouts (amylase, protease inhibitors)

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⚕️ Health Benefits

✅ 1. Excellent Plant-Based Protein Source

• Contains all essential amino acids (especially when combined with grains).

• Suitable for vegetarians, vegans, and athletes.

✅ 2. Aids Digestion

• High in soluble fibre, promoting healthy gut bacteria and regular bowel movements.

• Easier to digest than most legumes – ideal for babies, elders, and weak digestion.

✅ 3. Supports Weight Management

• High protein + fibre content keeps you full longer.

• Low in calories and fat — excellent for slimming diets.

✅ 4. Balances Blood Sugar

• Low glycaemic index.

• Rich in complex carbs and resistant starch — reduces insulin spikes.

✅ 5. Heart Health

• Helps lower LDL (bad cholesterol) and blood pressure.

• Contains antioxidants that protect against oxidative stress.

✅ 6. Women’s & Prenatal Health

• Rich in iron and folate — vital for pregnancy and menstrual health.

• Supports red blood cell production and prevents anaemia.

✅ 7. Detoxifying & Anti-inflammatory

• Sprouted green gram has higher antioxidant activity.

• Traditionally used in Ayurveda for cleansing and cooling the body.

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🥗 Culinary Uses

Green gram is incredibly versatile and used across cuisines:

🔹 Whole Beans

• Used in stews, soups, porridges (e.g., Indian khichdi, East African ndengu stew).

• Soaked overnight and cooked until tender.

🔹 Split (Moong Dal)

• Cooks faster and has a milder flavour.

• Used in dals, baby food, savory pancakes (chilla), or sweet dishes (halwa).

🔹 Sprouted Mung Beans

• Richer in vitamin C and enzymes.

• Eaten raw in salads, stir-fries, or fermented dishes.

🔹 Flour

• Used in gluten-free baking, batters, or flatbreads.

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💅 Topical & Cosmetic Uses

• Face Masks: Powdered green gram mixed with turmeric, yoghurt or rose water helps cleanse, exfoliate and brighten skin.

• Hair Packs: Strengthens roots, reduces dandruff.

• Anti-acne & Anti-inflammatory: Traditionally used for heat rashes and skin irritation.

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👶 Traditional & Medicinal Uses

• Ayurveda: Considered tridoshic (balances all doshas). Used for detox, skin health, fever, and tissue regeneration.

• Infant food: Mixed with rice or millets for weaning.

• Fasting foods: Light, energising, and spiritual in Indian and Buddhist traditions.

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⚠️ Precautions

• Raw green gram contains antinutrients (phytates, lectins) — should be soaked or cooked.

• Sprouts must be consumed fresh and clean to avoid bacterial contamination.

• Allergy: Rare, but possible in people sensitive to legumes.

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📦 Storage Tips

• Keep dry green gram in airtight containers, in a cool, dry place.

• Store sprouts in the fridge and use within 2–3 days.

• Avoid moisture to prevent mould or spoilage.

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🧪 INCI Name (for cosmetic use)

Vigna Radiata (Green Gram) Seed Extract / Powder