Urad Dal
Vigna mungoClinical Encyclopedia
Urad Dal provides 347 kcal, 25.2g of protein, 60.2g of carbohydrates, and 18g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Urad dal, also known as black gram, is a nutrient-dense legume rich in protein, fiber, and essential minerals. It is commonly used in Indian cuisine and is known for its health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Soak urad dal overnight before cooking to enhance digestibility and nutrient absorption. It can be cooked in various ways, including boiling, frying, or making dal.
Smart Selection & Storage
Choose urad dal that is whole and free from any discoloration or damage. Fresh urad dal should have a shiny appearance.
Store in an airtight container in a cool, dry place. For longer shelf life, refrigeration is recommended.
Myths vs Realities
Healthy Recipes
Urad Dal and Spinach Soup
A nourishing soup combining urad dal with fresh spinach and spices, perfect for a light yet filling meal.
- 1 cup urad dal, soaked for 4 hours
- 4 cups vegetable broth
- 2 cups fresh spinach, chopped
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tsp cumin seeds
- 1/2 tsp turmeric powder
- Salt to taste
- 1 tbsp olive oil
- 1. In a pot, heat olive oil and sauté cumin seeds until fragrant, then add diced onion and garlic, cooking until translucent.
- 2. Add soaked urad dal, vegetable broth, turmeric, and salt, bringing to a boil before reducing to a simmer for 30 minutes.
- 3. Stir in chopped spinach and cook for an additional 5 minutes before serving hot.
Urad Dal Pancakes with Avocado Salsa
Savory pancakes made from urad dal, served with a refreshing avocado salsa for a healthy breakfast or snack.
- 1 cup urad dal, soaked and ground to a batter
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 avocado, diced
- 1 tomato, diced
- 1/4 onion, finely chopped
- Juice of 1 lime
- Cilantro for garnish
- 1. Mix the urad dal batter with salt and pepper, then pour a ladleful onto a hot non-stick skillet, cooking until golden brown on both sides.
- 2. In a bowl, combine avocado, tomato, onion, lime juice, and cilantro to make the salsa.
- 3. Serve the pancakes warm topped with the avocado salsa.
Urad Dal and Quinoa Salad
A protein-packed salad featuring urad dal and quinoa, tossed with colorful vegetables and a zesty dressing.
- 1/2 cup urad dal, cooked
- 1/2 cup quinoa, cooked
- 1 bell pepper, diced
- 1 cucumber, diced
- 1 carrot, grated
- 1/4 cup parsley, chopped
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine cooked urad dal, quinoa, bell pepper, cucumber, carrot, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad.
- 3. Toss well and serve chilled or at room temperature.
Spicy Urad Dal Stir-Fry
A quick and spicy stir-fry featuring urad dal and seasonal vegetables, perfect for a nutritious side dish.
- 1 cup urad dal, cooked
- 1 cup mixed vegetables (bell peppers, carrots, peas)
- 1 onion, sliced
- 2 green chilies, slit
- 1 tsp mustard seeds
- 1/2 tsp turmeric powder
- 2 tbsp coconut oil
- Salt to taste
- 1. Heat coconut oil in a pan, add mustard seeds and let them splutter, then add sliced onion and green chilies, sautéing until golden.
- 2. Add mixed vegetables and turmeric, cooking until tender, then stir in the cooked urad dal and salt.
- 3. Cook for another 5 minutes, stirring occasionally, before serving hot.
Urad Dal Stuffed Bell Peppers
Colorful bell peppers filled with a flavorful urad dal stuffing, baked to perfection for a wholesome meal.
- 4 bell peppers, halved and seeded
- 1 cup urad dal, cooked
- 1/2 cup cooked rice
- 1 onion, chopped
- 1 tsp cumin powder
- 1 tsp garam masala
- Salt to taste
- 1 tbsp olive oil
- 1. Preheat the oven to 375°F (190°C). In a pan, heat olive oil and sauté onion until soft, then mix in cooked urad dal, rice, cumin, garam masala, and salt.
- 2. Stuff each bell pepper half with the urad dal mixture and place them in a baking dish.
- 3. Cover with foil and bake for 25-30 minutes until the peppers are tender.
Urad Dal and Sweet Potato Curry
A hearty and creamy curry made with urad dal and sweet potatoes, spiced to perfection for a comforting dish.
- 1 cup urad dal, soaked and cooked
- 1 large sweet potato, diced
- 1 onion, chopped
- 2 tomatoes, pureed
- 1 tsp ginger-garlic paste
- 1 tsp curry powder
- 1/2 cup coconut milk
- 2 tbsp oil
- Salt to taste
- 1. In a pot, heat oil and sauté onions until golden, then add ginger-garlic paste and curry powder, cooking for 2 minutes.
- 2. Add diced sweet potato and pureed tomatoes, cooking until the sweet potato is tender.
- 3. Stir in cooked urad dal and coconut milk, simmering for 10 minutes before serving with rice.
Urad Dal and Vegetable Fritters
Crispy and nutritious fritters made with urad dal and assorted vegetables, perfect for a healthy snack.
- 1 cup urad dal, soaked and ground
- 1/2 cup grated zucchini
- 1/2 cup grated carrot
- 1/4 cup chopped cilantro
- 1 tsp cumin seeds
- Salt to taste
- Oil for frying
- 1. In a bowl, mix ground urad dal with grated zucchini, carrot, cilantro, cumin seeds, and salt to form a batter.
- 2. Heat oil in a frying pan and drop spoonfuls of the batter into the hot oil, frying until golden brown on both sides.
- 3. Drain on paper towels and serve hot with chutney.
Urad Dal and Cauliflower Bake
A wholesome baked dish combining urad dal and cauliflower, topped with a crunchy breadcrumb layer for added texture.
- 1 cup urad dal, cooked
- 1 medium cauliflower, cut into florets
- 1 onion, chopped
- 1/2 cup breadcrumbs
- 1/2 cup grated cheese (optional)
- 1 tsp paprika
- Salt and pepper to taste
- 2 tbsp olive oil
- 1. Preheat the oven to 350°F (175°C). In a baking dish, combine cooked urad dal, cauliflower florets, onion, paprika, salt, and pepper.
- 2. Top with breadcrumbs and cheese, if using, then drizzle with olive oil.
- 3. Bake for 25-30 minutes until the cauliflower is tender and the top is golden.
Urad Dal and Coconut Pudding
A delightful and healthy dessert made with urad dal and coconut, perfect for satisfying your sweet tooth.
- 1 cup urad dal, soaked and cooked
- 1 cup coconut milk
- 1/4 cup honey or maple syrup
- 1/2 tsp vanilla extract
- 1/4 tsp cardamom powder
- Chopped nuts for garnish
- 1. In a blender, combine cooked urad dal, coconut milk, honey, vanilla extract, and cardamom powder, blending until smooth.
- 2. Pour the mixture into serving bowls and refrigerate for at least 2 hours to set.
- 3. Garnish with chopped nuts before serving.
Frequently Asked Questions (FAQ)
What is urad dal?
Urad dal is a type of legume known for its high protein content and is commonly used in Indian dishes.
How do I cook urad dal?
Soak urad dal for at least 4 hours, then boil it in water until soft. It can also be pressure cooked for quicker preparation.
Is urad dal gluten-free?
Yes, urad dal is naturally gluten-free, making it suitable for those with gluten intolerance.
Can urad dal be eaten raw?
Raw urad dal is not recommended as it can be hard to digest; cooking is essential.
What are the health benefits of urad dal?
Urad dal is rich in protein, fiber, iron, and folate, contributing to muscle health, digestion, and blood health.
How should urad dal be stored?
Store urad dal in an airtight container in a cool, dry place to maintain freshness.
Can I use urad dal in soups?
Yes, urad dal can be added to soups for added nutrition and thickness.
Is urad dal good for weight loss?
Yes, its high fiber content can help you feel full longer, aiding in weight management.