Green gram (whole moong, mung bean) is the same pulse as moong dal - but with its green skin still on, giving you significantly more fibre, more iron, and the ability to sprout it into one of India's most nutritious raw foods. At 24.0 g protein and 8.2 g fibre per 100 g (ICMR IFCTs, 2017), whole green gram delivers better nutrition than its split, dehusked counterpart. Organic Mandya's green gram is grown on certified organic farms in Karnataka, pesticide-free, and perfect for sprouting at home (just soak overnight, drain, and sprout in 24-48 hours). Whether you make whole moong dal curry, sprout salads, or traditional Ayurvedic green gram khichdi, this organic whole pulse is the most versatile legume in your kitchen.
Table of Contents
What Is Green Gram (Whole Moong)?
Green gram (Vigna radiata, also called whole moong or mung bean) is the whole form of the mung bean - the same pulse that becomes yellow moong dal when its green skin is removed and the bean is split. The key difference: whole green gram retains its seed coat, which means more fibre (8.2g vs 4.1g), more iron (4.4mg vs 3.5mg), and the ability to sprout.
Sprouting is green gram's superpower. When soaked for 8-12 hours and kept moist for 24-48 hours, the beans germinate - the small white tail that emerges is the sprout. Sprouting transforms green gram: Vitamin C increases from near-zero to approximately 12mg/100g, protein bioavailability improves (anti-nutrients like phytic acid are reduced), and enzymes activate that aid digestion.
In Indian cuisine, whole green gram is used for green moong dal curry (heartier than yellow moong), sprouted moong salad (with onion, tomato, chaat masala, lemon), moong dal khichdi (the Ayurvedic comfort food), and even as a base for traditional sweets (moong dal halwa). It is certified organic, NPOP-compliant, and lab-tested per batch.
How Is Organic Green Gram Grown?
Organic Mandya's green gram (whole moong) is grown on NPOP-certified organic partner farms in Karnataka's Mandya district. The farming follows strict organic principles: zero synthetic pesticides (neem-based pest management, pheromone traps, companion planting), zero chemical fertilisers (the crop fixes its own nitrogen through root nodules; additional nutrition comes from compost and green manure), and crop rotation with millets or cereals to break pest cycles and build soil health.
After harvest, the pulses are mechanically processed without chemical treatment. No fumigation with aluminium phosphide during storage. No polishing with talc, soapstone, or oil. The natural appearance - matte, slightly rough - is the proof that nothing has been added or removed.
Every batch is lab-tested for pesticide residues, aflatoxin, moisture content, and purity. Reports are published at trust.organicmandya.com. The supply chain holds both NPOP and USDA-NOP certifications.
What Is the Difference Between Organic Green Gram and Regular Green Gram?
|
What We Are Comparing |
Organic Mandya Green Gram |
Regular Market Green Gram |
|
Farming |
Certified organic (NPOP); zero pesticides |
Conventional; pesticides used |
|
Protein |
24.0 g/100g |
Similar |
|
Fibre |
8.2 g/100g (skin intact) |
Similar (skin is usually intact for whole) |
|
Iron |
4.4 mg/100g |
Similar |
|
Sprouting quality |
Excellent (chemical-free; natural germination) |
May sprout unevenly (chemical residues can inhibit) |
|
Pesticide residues |
Zero |
Possible |
|
Certifications |
NPOP + FSSAI |
FSSAI only |
|
Lab tested |
trust.organicmandya.com |
Not published |
What Are the Health Benefits of Green Gram?
1. The best pulse for sprouting. Green gram sprouts in 24-48 hours at room temperature. Sprouting increases Vitamin C from near-zero to ~12mg/100g, reduces anti-nutrients (phytic acid, tannins), and improves protein digestibility. No other common pulse sprouts as easily.
2. Higher fibre than split moong (8.2g vs 4.1g/100g). The green skin doubles the fibre content compared to dehusked moong dal. This extra fibre supports gut health and blood sugar control.
3. Strong protein (24.0 g/100g) with complete amino acid potential. Same protein as moong dal, but with more fibre. Combined with rice, it forms complete protein.
4. Iron-rich (4.4 mg/100g). Higher than split moong (3.5mg) because the skin contributes additional iron. Pair with Vitamin C for maximum absorption.
5. Ayurvedic detox food. Green moong khichdi is the cornerstone of Ayurvedic panchakarma diets - easy to digest, light, and supportive of liver and gut detoxification.
6. Gentle even with the skin on. Unlike rajma or chana, which can cause significant gas, green gram is relatively gentle on digestion even in its whole form.
What Is Inside Green Gram ?
|
Nutrient |
Per 100g (raw) |
Per 30g (1 serving) |
What It Does for You |
|
Calories |
334 kcal |
~100 kcal |
Moderate energy |
|
Protein |
24.0 g |
7.2 g |
Complete with grains; excellent sprouted |
|
Fat |
1.2 g |
0.4 g |
Very low fat |
|
Fibre |
8.2 g |
2.5 g |
Double that of split moong |
|
Carbohydrates |
56.7 g |
17.0 g |
Complex; slow release |
|
Iron |
4.4 mg |
1.3 mg |
Higher than split moong |
|
Calcium |
75 mg |
23 mg |
Bone support |
|
Vitamin C (sprouted) |
~12 mg/100g |
~3.6 mg |
Created during sprouting |
Source: ICMR Indian Food Composition Tables, 2017
How Do I Use Green Gram Every Day?
|
When |
How to Use It |
How Much (dry) |
|
Breakfast/snack |
Sprouted moong salad (sprout 24-48 hrs + onion + tomato + lemon + chaat masala) |
50g |
|
Lunch |
Whole green moong dal curry (soak 4 hrs, cook 4 whistles, spice tadka) |
50g |
|
Dinner |
Green moong khichdi (with rice + turmeric + ghee) |
30g + 50g rice |
|
Detox |
Ayurvedic moong soup (overcooked whole moong, strained, with cumin + ginger) |
30g |
How to sprout at home: Soak 50g green gram in water for 8-12 hours. Drain completely. Place in a muslin cloth or sprouting jar. Keep in a warm, dark place. Rinse 2x/day. Sprouts appear in 24-48 hours. Eat raw in salads or lightly steam.
Who Should Try Green Gram? (And Who Should Be Careful?)
|
If You Are... |
Should You Try It? |
Why |
|
A sprout lover |
Yes - best pulse for sprouting |
Easiest, fastest, most reliable sprouts |
|
On a detox/Ayurvedic diet |
Yes (as khichdi) |
Traditional panchakarma staple |
|
Needing more fibre than moong dal |
Yes |
8.2g vs 4.1g; the skin makes the difference |
|
A child (1+ years) |
Yes (cooked soft or sprouted and steamed) |
Gentle protein + iron |
|
Weight conscious |
Yes |
High protein + fibre; low fat |
|
Someone with IBS |
Start with 30g, well-cooked |
Gentler than most whole pulses but has more fibre than split |
How Do I Know It Is Really Organic?
Organic Mandya's green gram (whole moong) carries NPOP certification and FSSAI licence (#11219322000392). Every batch is lab-tested with reports at trust.organicmandya.com. No fumigation chemicals, no polishing agents. The matte, natural appearance is visible proof. If a brand cannot show you the farm, the lab report, and the certification - ask why.
Why Organic Green Gram Deserves a Spot in Your Kitchen
Green gram is moong dal's better-nourished sibling - the same gentle pulse, but with its skin on for double the fibre, more iron, and the ability to sprout into a raw superfood. Whether you make sprout salads, whole moong curry, or Ayurvedic khichdi, organic green gram from Organic Mandya gives you the cleanest, most nutritious version. Soak a cup tonight, sprout it by tomorrow evening, and toss it with onion, lemon, and chaat masala. It is the fastest, freshest, most protein-rich snack you can make in your kitchen.
FAQs
Q1. What is green gram?
Green gram (whole moong, mung bean) is the whole form of the mung bean with its green skin intact. It provides 24g protein and 8.2g fibre per 100g - higher fibre than split moong dal (4.1g). It is India's best pulse for sprouting.
Q2. How do I sprout green gram at home?
Soak 50g in water for 8-12 hours. Drain. Place in a muslin cloth in a warm, dark spot. Rinse 2x daily. Sprouts appear in 24-48 hours. Eat raw in salads or steam lightly. Sprouting increases Vitamin C from near-zero to ~12mg/100g.
Q3. Is green gram the same as moong dal?
Same plant (Vigna radiata), different forms. Green gram = whole bean with green skin (more fibre, sprouts). Moong dal = split and dehusked (cooks faster, softer, milder). Both are excellent; green gram has the nutrition edge.
Q4. Is green gram good for weight loss
Yes - 24g protein + 8.2g fibre at only 1.2g fat. Extremely satiating. Sprouted form adds crunch and Vitamin C with minimal calories.
Q5. Can I cook green gram without soaking?
You can, but soaking 4+ hours reduces cooking time from 30+ minutes to 15-20 minutes and improves digestibility. For sprouting, soaking is essential (8-12 hours).
