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Mugache Ladoo (Sweet Whole Green Gram Balls)

Moong beans are one of the best sources of protein as they’re rich in many essential amino acids. (Essential amino acids are those that your body is unable to produce on its own.) Also, the carbohydrates in moong beans seem to be easier to digest than those found in other legumes and are therefore less likely to cause flatulence compared to other types of legumes. Sprouted moong beans contain fewer calories and more free amino acids and may contain as much as six times more antioxidants than regular mung beans than unsprouted ones. Sprouting also reduces the level of phytic acid, which is an antinutrient that can reduce the absorption of minerals like zinc, magnesium and calcium. Mung beans contain many healthy antioxidants, which help neutralize potentially harmful molecules known as free radicals. High amounts of free radicals are linked to chronic inflammation, heart disease, cancers and other diseases. Test-tube studies have found that antioxidants from mung beans can neutralize free radical damage linked to cancer growth in lung and stomach cells. Moong beans are believed to have anti-inflammatory properties that help protect against heat stroke and high body temperatures. Research also shows that mung beans may have properties that can lower LDL or bad cholesterol. Moreover, moong beans may help lower blood pressure as they’re a good source of potassium, magnesium and fibre. Moong beans are high in fibre so are great for digestive health and the soluble fibre (called pectin) in found in moong beans can help keep your bowels regular by speeding up the movement of food through the intestine. Moong beans, like other legumes, also contain resistant starch, which works like soluble fibre that helps nourish your healthy gut bacteria. The bacteria then digest it and turn it into short-chain fatty acids — butyrate, in particular, which has been shown to nourish colon cells, boost the gut’s immune defences and even lower the risk of colon cancer.

Moong is a pulse that is native to India and spread to China and various parts of Southeast Asia. These beans have a slightly sweet taste and are mostly sold as dried beans and vegetable vendors also sell them fresh as sprouts. Mung beans are incredibly versatile and are used to make different curries, chillas, sweet dishes like payasam, laddoos and polis or stuffed flat breads.

Recipe: Darshana Muzumdar

1 cup moong makes 15 balls the size of large limes.

Ingredients

  • 1 cup moong (green gram)
  • 1/2 cup coconut oil
  • 1/2 cup jaggery
  • 1/4 tsp cardamom powder
  • a handful of cashews and almonds chopped into pieces
  • 1/4 cup raisins

Method

  • Wash and drain the moong. Dry the moong with a towel and roast it on medium heat till it changes colour to a slightly darker colour. Do not roast it too much. Transfer the moong into a plate or shallow bowl and allow it to cool to room temperature.
  • Blend the moong a little at a time into a powder that isn’t too coarse nor too fine.
  • Shallow fry the cashew and almond pieces and raisins in two tablespoons of coconut oil on medium heat. Remove them into a bowl and keep them aside ready to use.
  • Heat a pan and add one fourth cup of the coconut oil into it. Add the ground moong flour into it and roast it well on medium heat till it releases its flavour. Add a little more coconut oil if necessary. This may take around five minutes.
  • Remove the roasted flour onto a plate and keep aside.
  • Add a tablespoon of the coconut oil to the pan and add the jaggery to it. Mix it till it all melts.
  • Transfer the jaggery to the roasted flour and mix it well with your fingers.
  • Add the cardamom powder and fried almond and cashew pieces and the raisins and mix it all well with your fingers once more. It is now ready to make into balls.
  • Take a handful of the mixture and press it into a ball by making your hand into a fist.

For the Whole-Food Plant-Based (WFPB) version:

  • Dry roast the roasted moong flour.
  • Use 1 cup soft dates instead of jaggery.
  • Use 1 cup grated fresh coconut.
  • Dry roast the cashews and almonds.
  • Mix all the above ingredients and make into balls.

NOTE: These taste even more delicious than the traditional ones above.

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