Urad Dal Recipe : A Nutrient-Packed Dish for Every Meal
Urad Dal, also known as black gram or black lentils is a staple ingredient in many Indian households. This humble lentil not only adds a rich, creamy texture to your meals but also packs a powerful punch in terms of nutrition. Whether you’re looking for a source of protein or a comforting delicious meal, Whole black urad dal is a perfect choice. Let’s dive into a simple, tasty Urad dal recipe and explore the health benefits of this incredible lentil.
Urad Dal Recipe
Ingredients
- 1 cup whole black urad dal (black gram)
- 4 cups water
- 1 medium onion, finely chopped
- 2 medium tomato, finely chopped
- 2-3 garlic cloves, minced
- 1-inch ginger, grated
- 2 green chilies, slit , 1 tsp cumin seeds
- 1 tsp turmeric powder, red chili powder, garam masala
- 1 tsp coriander powder
- Salt to taste
- 2 tbsp ghee or oil
- Fresh coriander for garnish
Instructions
- Soak the Urad Dal
Rinse 1 cup of urad dal (black lentils) thoroughly and soak it in water for 30 minutes to 1 hour. Soaking helps soften the black lentils and reduce cooking time.
- Pressure Cook the Dal
Drain the soaked dal and transfer it to a pressure cooker. Add 4 cups of water, a pinch of salt, and 1/2 tsp turmeric powder. Cook for 4-5 whistles or until the dal becomes soft and creamy.
- Prepare the Masala
In a large pan, heat 2 tbsp ghee or oil. Add 1 tsp cumin seeds and let them splutter. Add finely chopped onions and sauté until golden brown. Then, add ginger, garlic, and green chillies, cooking until fragrant.
- Add Tomatoes and Spices
Add the chopped tomatoes and cook until they turn soft and mushy. Now, add red chili powder, coriander powder, and garam masala. Mix well and cook the masala for 2-3 minutes.
- Combine the Dal and Masala
Pour the cooked urad dal into the masala mixture. Stir everything together, adjust salt, and let it simmer on low heat for 10-15 minutes. The dal should have a thick, creamy consistency.
- Garnish and Serve
Garnish your urad dal with fresh coriander leaves and serve hot with steamed rice, roti, or Garlic naan.
Urad Dal Nutrition facts
Urad dal, also known as black whole urad dal or black gram, is not only delicious but also highly nutritious. It’s a rich source of plant-based protein and offers numerous health benefits. Let’s take a closer look at what this superfood has to offer:
Rich in Fiber
Urad dal is packed with dietary fiber, which aids in digestion and helps in maintaining a healthy gut. Fiber also keeps you feeling full for longer, making it an excellent choice for weight management.
Low in Calories
For those watching their calorie intake, urad dal is a great choice. A 100-gram serving of urad dal contains around 341 calories, making it a light yet nutritious addition to your meals.
Supports Bone Health
Black urad dal is a great source of calcium and minerals, which support the development of strong bones and teeth. Regular consumption can help prevent bone-related issues as you age.
Boosts Energy Levels
The iron present in urad dal aids in the production of red blood cells, which helps in maintaining optimal energy levels. It’s especially beneficial for people suffering from anemia.
Protein Powerhouse
One of the standout features of urad dal is its high protein content. For every 100 grams of urad dal, you get approximately 25 grams of protein, making it an excellent option for vegetarians and vegans. Adding this to your diet can support muscle growth and repair.
High in Essential Nutrients
Urad dal is an excellent source of important vitamins and minerals, including magnesium, potassium, and iron. These nutrients contribute to improved heart health, better bone strength, and increased energy levels.
Promotes Heart Health
The high magnesium and potassium content in urad lentils helps regulate blood pressure and maintain a healthy heart. Its fiber content also reduces cholesterol levels, further protecting against heart diseases.
Summary
Including whole black urad dal in your diet not only satisfies your taste buds but also boosts your health. With its rich protein content, high fibre, and essential nutrients, urad dal is a superfood that helps you stay healthy while enjoying a flavorful meal. Whether you call it black dal, urad lentils, or black gram, this versatile ingredient can be a staple in your kitchen for its health benefits and easy preparation.
So, the next time you’re looking for a hearty and healthy dish, try this recipe and enjoy the goodness of urad dal!
Looking for premium Urad Dal to add rich flavour and nutrition to your meals?
What is Urad Dal?
Urad dal (split black lentils) is a very popular Indian dal used to make dals, snacks like idlis and dosas to urad dal puris.
What is Urad dal in English?
Urad Dal in English is commonly referred to as black gram or black lentils.
Is Urad dal rich in protein?
Yes, urad dal is rich in protein. It contains approximately 25 grams of protein per 100 grams, making it an excellent source of plant-based protein, especially for vegetarians and vegans
