Kashmiri Green Mong Dal (Sabaz Mong) 400gm

Sabaz Mong refers to whole green moong beans sourced from the Kashmir region—unhulled, unpolished, and traditionally sun-dried. These vibrant green legumes retain their nutritional integrity and aroma, making them a cherished staple in Kashmir’s culinary heritage.

 Flavor & Texture

• Appearance: Whole green mung beans with intact skin, small and deep green.

• Taste & Texture: Mild, slightly sweet, and nutty; retains firmness unless soaked and cooked thoroughly, offering a satisfying bite when prepared as dal or khichdi.

 Nutrition & Health Benefits

Whole green moong dal delivers a powerhouse of nutrients:

• Contains approximately 24 g protein, 46 g carbohydrates, 17 g fiber, and just ** ~1 g fat per 100 g** of raw beans 

• Excellent sources of iron (~6–8 mg), calcium (~140 mg), magnesium, phosphorus, potassium, B vitamins, and folate 

• A 200 g cooked serving provides roughly 150 kcal, 10 g protein, 20 g carbs, 5 g fiber, and 2 g sugar

Health perks include:

• Firm support for digestion, weight management, and blood sugar control thanks to its fiber and low glycemic index

• Heart and immune system support, along with antioxidant benefits courtesy of polyphenols and flavonoids (e.g., vitexin, isovitexin) 

• Often flagged as a lightweight, nutrient-dense "meat alternative" in vegetarian diets, especially beneficial for early recovery or breaking fasts 

Culinary Uses & Cooking Tips

• Preparation: Rinse and optionally soak for 6–8 hours to reduce cooking time and improve digestibility. Soaking also helps leach away anti-nutrients like raffinose. 

• Cooking: Pressure cook for 3–4 whistles until soft. For whole bean texture in soups or khichdi, cook longer but avoid over-mashing.

• Traditional Serving: Popular in Kashmir as a simple dal or khichdi, paired with rice or flatbread, tempered lightly with cumin, ginger, chili, or ghee.

• Langar Dal Variant: Served in Sikh langars or temples, made with minimal spices, onions, or garlic—leaning on the bean’s natural flavor