Mung Sprouts Salad
Ingredients
• 1- 1/2 cup boiled sprouted mung
(whole green gram)
• 3/4 cup finely chopped cabbage
• 1/2 cup finely chopped tomatoes
• 1/2 cup grated carrot
• 1 tbsp finely chopped coriander
(dhania)
• 1/4 cup finely chopped onions
• 2-3 chopped green chilli
• 2 tbsp lemon juice
• 1/2 tbsp finely chopped green
chillies
• 1/2 tbsp black salt
• Salt to taste
Method
• To make sprouted mung daal, combine all
the ingredients in a bowl and toss well
• Serve the sprouted mung salad
immediately or refrigerate for 1 hour and
serve chilled
Changes in nutritional qualities during sprouting
Principle
Nutrient value
% Daily Values
Calorie
Total Fat
Saturated Fat
Trans Fat Polyunsaturated Fat
Monounsaturated
Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Vitamin D
Calcium
Iron
Potassium
Vitamin A
Vitamin C
29
0.48 g
0.059g
1%
0%
0.262g
0.042g
0mg
6mg
4.69g
2.2g
1.84g
3.59g
0%
0%
2%
8%
24mg
0.94mg
108mg
5mcg
10.3mg
2%
5%
2%
1%
11%
 Glycemic Index* – 42 ± 4
considered as Low
 Glycemic load* - 7 ± 1
Nutritional value per 100g
Food Science and Human Wellness 7 (2018) 11–33
*Mung bean
• Decreased
• Indigestible raffinose
• Phytic Acid
• Tannin
• Increased
• Folic Acid
• Ascorbic Acid
• Inorganic Phosphorus
• Bioavailability of Iron
• Digestibility of Protein
• Stability of lipid to processing and storage
• Glucose
• Galactose
• Sucrose
 Germinated mung bean sprouts are used as a
valuable source of protein in vegetarian diets
 Sprouts are a cheap source of certain vitamins in diet
 Sprouting process results in an improvement in the
vitamin content and enhances folic acid content
 An increased consumption of mung bean sprouts,
particularly by people consuming western-type diets
could have a significant effect on cardiovascular
disease
 Mung bean sprouts is a excellent source of
carbohydrate, proteins, amino acids, lipids, vitamins,
minerals, dietary fibres along with some bioactive
compounds like polyphenols, saccharides, peptides,
phytochemicals etc. which promote good health
Nutrition Today; May/June 1990: pp 21-24
IJSR, Sep 2020; Vol 9 (9): pp. 12-16
 Mung beans provide a major source of protein in
many cereal-based diets
 Mung beans apart from being a good source of
protein in the diets of millions of people also contain
useful amounts of fiber, soluble fiber, potassium and
B vitamins and low levels of fat, cholesterol and
sodium
 Preparation of mung beans for consumption,
generally raises the protein contents of seed and
lowers the fiber content
 Mung beans provide a wide range of mineral
elements to supplement the dietary requirements of
humans
 Mung beans are low in methionine and tryptophan
but high in lysine
 Mung bean is beneficial in the regulation of
gastrointestinal problems due to superficial
infections and moisturization of the skin
Nutrition Today; May/June 1990: pp 21-24
 Mung bean sprouts prevents degenerative diseases
 Antioxidant, anti-diabetic, antimicrobial, antihyperlipidemic and antihypertensive effect, antiinflammatory, and anticancer, anti-tumor and antimutagenic properties
 Mung bean is an excellent nutritive legume, which
modulates or prevents chronic degenerative
diseases
 Mung bean sprouts salad well known for its
detoxification properties and is used to alleviate
heat stroke and reduce swelling during the summer
 Known to have diuretic, antiscorbutic, antipyretic,
antihypertensive, antidote and anti-cancer
properties
 Mung bean and sprouts produce lower calories
compared to other cereals which are advantageous
for obesity and diabetic individuals
 sprouts contain more potential antioxidant
substances such as polyphenols when compared to
the raw seeds
 Germination enhances nutritional and medicinal
qualities of mung beans
 Consumption of mung beans and sprouts in regular basis not only provide nutrients but also
maintains microbial flora in gut, reduces absorption
of toxic compounds, decreases menace (threat) of
obesity, hypercholesterolemia, and cardiovascular
diseases and also prevents cancer and diabetes
Food Science and Human Wellness 7 (2018) 11–33
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Mung bean sprouts possesses potent
antidiabetic effects and significantly
lower blood glucose, plasma C-peptide,
glucagon, TC, TG, and BUN levels
Beans reduce the menace of type II diabetes by 25%–30% when compared with
low consumption of it
Based on the bean’s slow digestibility
and release of carbohydrates, they are
recognized as low glycemic index (GI)
foods
Intake of low GI foods helps to reduce
the complications and incidence of
diabetes and obesity
Slow digestibility, rich amylose, and fiber
content enhance insulin sensitivity
resulting in decreased prevalence rate of
type II diabetes
Food Science and Human Wellness 7 (2018) 11–33
Effect of possible mechanisms of mung bean consumption on Diabetes, CVD, Obesity
and Cancer
Short Chain Fatty Acids (SCFA), Free Fatty Acids (FFA), Reactive Oxygen Species (ROS) and Cardiovascular Diseases (CVD)
Moong Sprouts Tikki
Sprouted moong (boiled)- 1 cup
Method:
- Spring onions (finely chopped)- 1/2 cup
- Green chillies (finely chopped)- 1
1. Blend the moong sprouts until coarse.
2. Now add all the ingredients with it, except oil, and mix well into a
smooth paste.
- Garlic (chopped)- 1/2 tsp
3. Divide the paste into equal portions of the number of tikkis you
want to cook. Flatten each tikka.
- Garam masala- 1/2 tsp
- A pinch of red chilli powder (optional)
4. Heat a non-stick pan, grease with half a tsp of oil and cook tikkis
on it until they turn golden brown.
- A pinch of salt
5. Serve hot with some mint chutney
- Oats flour- 1/4 cup
- Oil- to grease and pan-fry
https://food.ndtv.com/food-drinks/diabetes-diet-this-quick-and-easy-moong-sprouts-tikki-may-help-manage-blood-sugar-levels-2331067
Dalia Benefits
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Diabetes mellitus is a chronic disorder of
carbohydrate, protein and lipid metabolism that
leads to vascular complications resulting in
morbidity and even mortality
Diet modification can play a great role in controlling
the disease
Dalia is grit mill by wheat and other grains to
provide balanced diet
A meal consisting of a combination of cereal-pulse
mixes is found to be more effective than the only
cereal diet
Play an important role in human nutrition because
they are rich source of protein, calories, certain
minerals and vitamins and also good for digestion
Wheat porridge (Dalia) has protective role in
lowering postprandial glucose
According to Bureau of Indian Standards (BIS),
wheat particles should be between 300 μm and 850
μm
Inclusion of wheat granules less than 300 μm
alleviated the symptoms better and hunger pangs
and shows lower postprandial glucose in blood
Porridge made from these particles gave good
satiety
Indian Res. J. Genet. & Biotech 7(4) : 415 – 421 ( 2015)
J of Medical Res and Innovation. 2017 May-Aug, Volume 1(2): AW1-AW5
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Wheat porridge becomes viscous due to gel
formation and this property may slow down
the amylase activity on the consumed food
Viscous gel formation also delays gastric
emptying and this may have reduced hunger
pangs
Oxidative stress initiates cytokine production
which impairs insulin signaling
Low oxidative stress and less cytokine
production - attenuates insulin resistance and
promotes better metabolism
As the size of insoluble fiber decreases, the
surface area increases. The increased surface
areas may facilitate adsorption of glucose,
formed during amylase activity . The binding of
glucose may have inhibited diffusion of
glucose in intestine
Apart from adsorption of glucose by insoluble
fiber, the viscosity of wheat porridge may have
delayed the amylase activity
Whole grain consumption lowers Body Mass Index (BMI), lowers incidence of Type 2 diabetes,
cardiovascular disease, colorectal cancer and also reduces risk of mortality
Include at least two servings of whole grains per day in diet to reduce type 2 diabetes risk
Dalia Nutritional Value
Multigrain Dalia
(Wheat 100%)
Nutritional
Value
Crude Protein
12.85 %
Crude Fat
1.78 %
Ash
1.70 %
Carbohydrate
70.18 %
Crude Fiber
3.38 %
Energy Value (Kcal)
349.90
Calcium
41.02 mg
Phosphorus
306.12 mg
Iron
5.28 mg
Multigrain Dalia
(Wheat-Green gram
80:20)
Nutritional
Value
Crude Protein
13.57 %
Crude Fat
2.36 %
Ash
2.22 %
Carbohydrate
68.19 %
Crude Fiber
2.44 %
Energy Value (Kcal)
350.59
Calcium
75.74 mg
Phosphorus
319.26 mg
Iron
6.26 mg
 Glycemic Index – 41 considered
as Low
 Glycemic Load – 9.4
Nutritional Value per 100g
Indian Res. J. Genet. & Biotech 7(4) : 415 – 421 ( 2015)
Status of diabetic symptoms in patient before and
after including wheat porridge in the diet
Symptoms
In the initial
stage before
wheat
porridge was
taken
Three months
after wheat
porridge was
taken
Thirst
High
Reduced
Hunger pangs,
Cravings for
snacking etc.
Very high
Reduced to
normal eating
habits
Urination
frequency
especially in the
night
High. At least 4
times in the
night.
Only 1 – 2 times
in the night
Sleep pattern
Disturbed with
dreams
Sound sleep of at
least 3-4 hours
Feeling of
tiredness
(fatigue)
High with aches
in the muscles.
Much reduced
Lethargy to do
work
Very high
Low
Tendency to take
nap after lunch
High
No, if moderate
amount of food is
consumed
Postprandial glucose level in blood of patient, after
the exclusion and inclusion of wheat porridge in
diet
Sr.
No.
Conditions
Blood
glucose
(mg/dl)
1.
Without wheat porridge
for 7 days
231.4
2.
After restarting of
wheat porridge diet
197.5
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Hyperglycemia (Diabetes) managed
through life style modifications by
taking bowl of wheat porridge during
breakfast and dinner along with food
and lunch consisted of usual diet
without any wheat porridge; restrict
carbohydrate in diet and did moderate
exercises like walking (2Km)
These modifications help to bring down
glucose level to 250 mg/dl within a
month’s time from 306.8 mg/dl
J of Medical Res and Innovation. 2017 May-Aug, Volume 1(2): AW1-AW5
Dalia with Bulgar Wheat
Ingredients
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1 cup Bulgur Wheat / Daliya / Ghav Na Fada
2 tablespoon Light or extra virgin Olive oil or
coconut oil (You can use any)
1 teaspoon Cumin seeds
1 teaspoon Garlic grated
1 teaspoon Ginger grated
1 cup Cauliflower florets
1 cup Chopped Bell pepper / Capsicum (Red
and green)
½ cup Chopped carrots
½ cup Green Peas
½ cup Onion, Chopped
Salt to taste
2 teaspoon Red Chili powder (use according
to your spice level, Spice level for this recipe
is ⅗)
1 teaspoon Garam masala
¼ teaspoon Turmeric powder
1 tablespoon Cilantro (Coriander leaves)
1 tbsp Mint
2 teaspoon Lemon juice
2 cup Water
https://www.cookingcarnival.com/daliya-recipe/
Method
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Wash Bulgur wheat / Daliya 2-3 times and drain the
water.
Heat oil in a pressure cooker, add cumin seeds, ginger
and garlic. Saute for few seconds.
Now add all the chopped vegetables, washed
daliya/Bulgur wheat, salt, chili powder, turmeric powder
and water. Stir well.
Close the lid. Take 3 to 4 whistles. Switch off the flame.
When the pressure is fully released, the float valve will
drop. Now it is safe to open the lid.
Open and give a gentle stir with fork.
Now add chopped cilantro, mint and lemon juice. Give it
a gentle mix.
Daliya is ready. Serve it with Cucumber Raita, Boondi
Raita or Plain curd/yogurt
Dalia with Bulgar Wheat and Moong dal
Ingredients
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1 cup broken wheat (dalia)
¼ cup yellow moong dal
Ghee (clarified butter)
½ tablespoon cumin seeds (jeera)
1 tablespoon grated ginger
¼ teaspoon hing (asafoetida)
½ cup chopped onion
½ cup chopped tomato
Salt to taste
1 teaspoon turmeric powder
1 teaspoon red chili powder
¼ cup chopped carrot in small
cubes
¼ cup chopped potato in small
cubes
¼ cup cauliflower or broccoli
florets
¼ cup green peas (fresh or frozen)
4 cup water
¼ cup chopped fresh coriander
https://www.funfoodfrolic.com/vegetable-dalia-khichdi-recipe/
Method
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Rinse, and wash moong dal with water. Soak it in 1 cup water for
10 minutes.
Heat ghee in a pressure cooker. Add cumin seeds, ginger,
asafoetida and fry for 10–20 seconds to release aroma of spices.
Add chopped onion and fry till onion become light golden in color.
Next, add chopped tomato, salt, and spices.
Stir to combine and fry masala till tomatoes are mushy.
Add broken wheat, soaked dal (drain the water) and mix nicely.
Add all vegetables and combine all ingredients together.
Add water, mix and seal lid of pressure cooker. Cook dalia khichdi
over medium heat for 1–2 whistles.
The cooking time on stovetop is 15 minutes.
Let steam release naturally from pressure cooker. Open lid and
check khichdi for doneness.
Garnish dalia khichdi with a lot of fresh coriander.
Serve Vegetable Dalia Khichdi warm with raita and pickle