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 10 Magnificent Benefits of Urad Dal
  Last Updated : Sep 28,2020






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10 Magnificent Health Benefits of Urad Dal + healthy urad dal recipes

Urad dal is also known as Split black lentils and Black gram dal. Split urad dal retains the skin and also has a strong flavour. Skinned and split urad dal is creamy white and somewhat bland. When boiled, the dal has an unusual mucilaginous texture. Tempered aromatically, it can be used as an accompaniment to rotis and rice.

Ground into flour or paste, it is extensively used in culinary preparations like dosa, idli, vada, and papad. In south Indian cuisine, urad dal is also commonly used for tempering. For such purposes, the white lentils are generally used. However it is not very difficult to make it a part of your daily healthy diet as a main ingredient. 

Here are 10 reasons why urad dal should be a part of your diet.

  1. High Folic acid: 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate. Folic acid is required in various metabolic processes of our body. It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy. Try Urad Dal with Spinach as a double dose of folic acid. 

Urad Dal with Spinach, Healthy Urad Dal with Spinach

Urad Dal with Spinach, Healthy Urad Dal with Spinach

  1. Good for Blood: The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Try Mysore Barley Dosa.

Mysore Barley Dosa

Mysore Barley Dosa

  1. Urad dal for healthy bones and teeth: 1 cup of cooked urad dal gives 26.95% of the total daily requirements for calcium. Being rich in Phosphorus it works with Calcium to build our bones. Helps in maintaining healthy teeth and bones by maintaining their structure. Mixed Dal Chilla is a good choice for breakfast or snacks.

Mixed Dal Chillas, Healthy Breakfast, Snack Recipe

Mixed Dal Chillas, Healthy Breakfast, Snack Recipe

  1. High Fiber: Urad Dal or Split Black Gram are high in Fibre and 1 cup of cooked Urad dal gives 49.12% of your daily fibre requirements. Fibre results in your stomach feeling a lot fuller than refined carbs. When you feel full, it will prevent you from eating the wrong foods. Imagine eating a candy and you just want to have more and more of it. That’s because there is only sugar in it and no fibre. So pick foods with high fibre like urad dal and moong dal and use it to make Healthy Oats Dosa.

Healthy Oats Dosa

Healthy Oats Dosa

  1. Health benefits of urad dal in diabetes: The glycemic index of urad dal is 43 which is low, therefore it is suitable for diabetics. urad dal is an excellent source of complex carbohydrates which is the major form of energy. When you eat food it is broken down into glucose which is used by our body for energy. But the best part about complex carbs is it is released in the blood stream slowly and do not fluctuate your blood sugar rapidly. This makes it suitable for diabetics to have 30 grams of raw urad dal at a time to manage your sugar levels. In Diabetic Adai recipe, urad dal combines with other dals and broken wheat to make a healthier version of South Indian breakfast which is devoid of rice.

Adai , Diabetic Adai Recipe

Adai , Diabetic Adai Recipe

  1. Excellent source of vegetarian protein: Like fats and carbohydrates, protein is referred to as a macro nutrient which our body relatively needs in higher amounts. One cup of cooked Urad Dal provides 41.6% of your protein for the day. Protein are critical component for a variety of tasks, right from the formation of new cells, strong bones, hemoglobin, to managing the wear-and-tear of body cells. Try it in the form of Green Moong Dal and Vegetable Idli.

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

  1. Keeps your heart healthy: Being a very good source of folic acid, urad dal helps in lowering the levels of homocysteine and reduces the risk of blood clots and hardening of the arteries. The magnesium in urad dal proves to be effective in relaxing your blood vessels and thus regulates the action of your heart. Potassium from it also maintains the heart rhythm. Calcium helps in the normal contraction of heart muscles. Baked Seedai is a non-fried snack you can rely on.

Seedai, Baked South Indian Jar SnackSeedai, Baked South Indian Jar Snack

  1. Good for weight loss: Being low in GI and fat, high in protein and fibre, consumption of urad dal by way of Low Calorie Medu Vada will help you lose weight by keeping you satiated for a longer time and prevent you from binge eating in between meals. 

Low Calorie Medu Vada

Low Calorie Medu Vada

  1. Builds immunity: Being a rich source of magnesium it helps in building immunity. Magnesium is also required to carry out normal bodily functions as it is involved in more than 300 reactions of the body. Buckwheat Dosa is a wise choice. 

Buckwheat DosaBuckwheat Dosa

  1. Urad Dal is iron rich: 1 cup of cooked Urad dal gives 3.99 grams of iron which is 19% of the total daily recommendation of iron for an adult. Iron is an important mineral in your diet as it is required in the blood to carry oxygen to the various parts of the body. Include Khatta Urad Dal in your diet once a week.

Khatta Urad Dal ( Zero Oil Urad Dal Recipe)

Khatta Urad Dal ( Zero Oil Urad Dal Recipe)

Nutrition Information for Urad Dal

Nutritional Information for 1 Cup of Urad Dal

One Cup of Urad Dal is 210 grams which comes from 105 grams raw Urad Dal.

RDA stands for Recommended Daily Allowance.

364 Calories

25 grams of Protein

62.58 grams of Carbs

1.47 grams of Fat

138.60 mcg of Folic Acid = 69.30% of RDA (about 200 mcg)

404.25 mg of Phosphorus (P) = 67.37 % of RDA (about 600 mg)

12.28 grams of Fibre = 49.12% of RDA (about 25 grams)

136.5 mg of Magnesium (Mg) = 39% of RDA (about 350 mg)

0.44 mg of Vitamin B1, Thiamine = 36.66% of RDA (about 1.2 to 1.5 mg)

3.15 mg of Zinc (Zn) = 31.50% of RDA (about 10 to 12 mg)

161.70 mg of Calcium (Ca) = 26.95% of RDA (about 600 mg)

0.29 mg of Vitamin B2, Riboflavin = 26.36% of RDA (about 1.1 mg)

3.99 mg of Iron (Fe) = 19% of RDA (about 21 mg)

840 mg of Potassium (K) = 17.87% of RDA (about 4,700 mg)

2.1 mg of Vitamin B3, Niacin = 17.5% of RDA (about 12 mg)

41.79 mg of Sodium (Na) = 2.19% of RDA (about 1902 mg)

7 Urad Dal healthy recipes

urad dal healthy Indian recipes. We start with the basic ural dal recipe which is made all over India. Then we have a zero oil khatta urad dal recipe.

For a dry option, try urad dal with spinach. See here for lots of urad dal recipes. 

10 magnificent benefits of urad dal

1.  
 by Tarla Dalal
Recipe Image
palak urad dal sabzi recipe | urad dal with spinach | healthy urad palak dal | palak dal | with 34 amazing images. urad dal with spinach is a dry dal made from palak, urad dal, onions, tomatoes and Indian spices which can be made at home any time. Learn how to make urad dal with spinach. To make palak urad dal sabzi, soak the urad dal for 1 hour and drain well. Combine the urad dal with approx. 1 cup of water, salt and turmeric powder in a deep non-stick kadhai, mix well and cook on a medium flame for 10 to 12 minutes, till the dal is cooked and soft. Heat the oil and saute caraway seeds and then the onions. Add the tomatoes, green chillies, chilli powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add spinach and 1 tbsp of water and cook for 1 minute. Add salt, urad dal and lemon juice and cook for 1 minute. Serve it hot. urad dal with spinach is a sumptuous accompaniment to Indian bread with the distinct flavour of caraway seeds. Teamed up with onions, tomatoes and green chillies, it is a flavour boost. This healthy urad palak dal carries a healthy dose of B-complex vitamins, protein and iron. Reduce the amount of oil to make it slightly healthier. healthy urad palak dal can then be relished by diabetics, heart patients and even women with PCOS. Tips for palak urad dal sabzi. 1. Soak the urad dal for sure so cooking time is reduced. 2. Do not over cook spinach, else you will lose its green colour. 3. You can replace the spinach with fenugreek leaves as a variation. For a truly fulfilling experience, relish this urad dal with spinach with hot Parathas. Enjoy palak urad dal sabzi recipe | urad dal with spinach | healthy urad palak dal | palak dal | with step by step photos and video below.
2.  
 by Tarla Dalal
Recipe Image
rajma and urad dal recipe | homestyle dal makhani | red kidney bean and urad dal | healthy Punjabi rajma dal | rajma and urad dal is a daily fare of North Indian cuisine. Learn how to make Punjabi rajma dal. A pan of mixed pulses, this homestyle dal makhani is seasoned with spices and lots of garlic, cooked in just two teaspoons of oil as compared to the traditional dal which is made with oodles of oil. Apart from delighting you with its lip-smacking flavour and aroma. To make rajma and urad dal, clean, wash and soak the rajma, chana and urad dal in a deep bowl with enough water overnight. Drain the soaked dals, add 4 cups water and salt, mix well and pressure cook for 4 whistles. Allow the steam to escape before opening the lid. Keep aside. Heat the oil in a deep non-stick pan, add the garlic, onions and green chilli paste and sauté on a medium flame for 1 minute. Add the tomatoes, chilli powder, cumin seeds powder, little salt and 2 tbsp of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the cooked dals and coriander, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the lemon juice, mix well and serve hot. Red kidney bean and urad dal is high on the nutrition scale. It boosts your iron, fibre and vitamin C levels along with protein. The addition of a cupful of tomatoes increases your antioxidant lycopene intake too! To make a sumptuous and nourishing meal, serve this dal hot and fresh with hot chapatis instead of naan and ghee laden parathas. This healthy Punjabi rajma dal which is popular with many, suits a diabetic and healthy heart menu as well. It is a lovable dal made of common ingredients combined intelligently in a quick and easy but exceptionally tasty form! Tips for rajma and urad dal. 1. Soaking rajma and dal overnight is very important. So plan the recipe well in advance. 2. Do not cook after adding the lemon juice, as it is high in vitamin C which can be lost upon heating. 3. If you are going to serve it later, adjust the consistency with water while re-heating. Enjoy rajma and urad dal recipe | homestyle dal makhani | red kidney bean and urad dal | healthy Punjabi rajma dal | with step by step photos and video below.
3.  
 by Tarla Dalal
Recipe Image
Enhancing whole-wheat bhakris with some kind of stuffing is a great idea because it makes it more satiating and also adds more punch to it! In this Stuffed Urad Dal Bhakri, the idea is to make mini bhakris stuffed with a tongue-tickling urad dal mixture that is perked up with roasted and crushed spices. These mini stuffed bhakris are cooked on a tava, which makes it suitable for people with high cholesterol or diabetes, without compromising on taste. The flavourful topping is also devoid of any fat. Two of these bhakris make a satiating snack. Dip the bhakri in Garlic Tomato Chutney and relish along with a cup of hot Honey Ginger Tea .
Recipe Image
khatta urad dal recipe | healthy Gujarati khatta urad dal | zero oil dal recipe | with 20 amazing images. khatta urad dal is a tangy and flavorful dish made from black gram (urad dal) that can be prepared without oil, making it a healthier option for those looking for lighter meals and for diabetics and weight loss. A lip-smacking preparation of wholesome khatta urad dal, perked up with calcium-rich curds and pungent ginger, garlic pastes. Although it makes use of minimal ingredients, the khatta urad dal has a distinct, tongue-tickling flavour that you are sure to relish. The highlight of khatta urad dal, as the name suggests, is its sourness, so make sure the curds are sour enough. Serve the khatta urad dal piping hot because cooked urad has a tendency to clump up when left to cool for too long. Add loads of fresh, finely-chopped coriander as it imparts a wonderfully peppy tinge to this sumptuous and protein boosting zero oil dal. Pair the khatta urad dal with steamed rice or whole wheat roti. This dish is not only delicious but also rich in protein, fiber, Folic acid , phosphorus, calcium and Vitamin B1, making it a wholesome meal option. Pro tips for khatta urad dal. 1. Sour curds add a tangy and refreshing flavor to the dal, balancing the richness of the lentils. Curd is known for its digestive properties. It can help to soothe the stomach and aid in digestion. 2. 1 cup of cooked urad dal gives 69.30% of your daily requirement of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Enjoy khatta urad dal recipe | healthy Gujarati khatta urad dal | zero oil dal recipe | with step by step photos.
5.  
 by Tarla Dalal
Recipe Image
Kathiyawadi adad ni dal recipe | Gujarati style urad dal | healthy urad ki dal | with 33 amazing images. Aptly flavoured with a dash of garlic and green chillies, this simple but tasty Gujarati style urad dal is a homely and satiating dish that you can make on any day. Learn how to make Kathiyawadi adad ni dal recipe | Gujarati style urad dal | healthy urad ki dal | Kathiyawadi adad ni dal recipe is a typical Gujarati style dal recipe made with urad dal. Its very easy to make and tasty as well. Made with split black gram, it is very creamy and tastes delicious. The urad dal is cooked, combined with curds for a pleasant tang, perked up with some everyday flavour-givers, and boiled for a couple of minutes. That’s it! A healthy urad ki dal is ready to serve. You can make this earlier, but before serving add a little water and re-heat, as it tends to thicken over time. This Gujarati style urad dal recipe is loaded with nutrients. Urad dal is rich in protein and B vitamins, which are essential for energy metabolism, while curds bring in some more protein and high calcium to make your bones stronger. Serve Kathiyawadi adad ni dal recipe with Whole Wheat Naan, Panchkutiya Shaak to make a complete weekday dinner menu. pro tips to make kathiyawadi adad ni dal: 1. Use split urad dal instead of chilkewali urad dal. This will give the dal a richer flavor and texture. 2. Soak the dal for at least 15 minutes before cooking. This will help the dal cook more evenly. 3. Add a small amount of turmeric powder to the dal while cooking. This will give the dal a beautiful yellow color. But you can also skip it. 4. Do not overcook the dal it should have a slight mouthfeel. 5. Cook the dal in a pressure cooker. This will save time and help the dal retain its nutrients. Enjoy Kathiyawadi adad ni dal recipe | Gujarati style urad dal | healthy urad ki dal | with detailed step by step photos.
6.  
 by Tarla Dalal
Recipe Image
Gujarati style urad dal recipe | healthy urad dal Gujarati style | adad ni dal | urad dal with bajra roti | with 21 amazing images. Next time you decide to make dal, reach out to the jar of urad and make this tasty urad dal Gujarati style recipe! Subtly flavoured with curds and a dash of spices, this dal has a homely but very satiating taste. To make Gujarati style urad dal, Clean, wash and soak the urad dal in enough water in a bowl for 15 minutes. Drain well. Combine the urad dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Combine the cooked urad dal, curds and 1½ cups of water in a deep bowl and mix well. Keep aside. Heat the oil in a deep non-stick pan, add the cumin seeds, asafoetida and curry leaves and sauté on a medium flame for 30 seconds. Add the urad dal-curd mixture, green chilli paste, garlic paste, turmeric powder and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Switch off the flame, add the coriander and mix well. Serve immediately with rotla. Rich in protein, iron, folic acid, magnesium, potassium, fibre and other essential nutrients, this easy-to-cook adad ni dal is a good addition to your everyday cookbook. This dal can be enjoyed by weight-watchers, women with PCOS, heart patients and diabetic (half serving recommended). Gujarati style urad dal recipe tastes best when served with rotla but you can also enjoy it with a bowl of hot rice laced with ghee. The spices used to make this urad dal with bajra roti also exhibit some health benefits. Like cumin seeds and asafoetida aid in digestion, green chillies being rich in antioxidant vitamin C help ward off free radicals, garlic helps to lower blood cholesterol and turmeric powder has been proven to be anti-inflammatory. Tips for Gujarati style urad dal. 1. Whether purchasing urad dal in bulk or in a packaged container, make sure that there is no evidence of moisture or debris or worms. 2. You can prepare this dish earlier on, but before serving add a little water and re-heat as it tends to thicken over time. 3. Accompany this urad dal with bajra roti with a kachumber for a satiating meal. Enjoy Gujarati style urad dal recipe | healthy urad dal Gujarati style | adad ni dal | urad dal with bajra roti | with step by step images.
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Reviews

10 Magnificent Benefits of Urad Dal
5
 on 19 Jun 21 09:37 AM


Very interesting will try .
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Tarla Dalal    Thank you for your feedback. Please try the recipe and share your comments with us.
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21 Jun 21 08:17 PM