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Split Urad Dal
Legumes
Nutri-ScoreA

Split Urad Dal

Vigna mungo

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Split Urad Dal provides 347 kcal, 25.2g of protein, 60.1g of carbohydrates, and 18g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Split urad dal is a highly nutritious legume known for its rich protein content and health benefits. It is commonly used in Indian cuisine and is a staple in vegetarian diets.

Also known as:
Black gramUrad bean
Scientific NameVigna mungo
Region of OriginIndia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories347 kcal
Water
10%
Fiber18g
Total86.5g
Protein
25.2g(29%)
Fats
1.2g(1%)
Carbohydrates
60.1g(69%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.2 mg (15%)
Vitamin b2 (riboflavin)0.2 mg (15%)
Vitamin b3 (niacin)1 mg (6%)
Folate0.4 mg (10%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron3.5 mg (20%)
Magnesium180 mg (45%)
Phosphorus300 mg (30%)
Potassium1000 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, making it an excellent source of plant-based nutrition for vegetarians and vegans.
✓High in dietary fiber, which aids in digestion and helps maintain healthy blood sugar levels.
✓Contains essential vitamins and minerals, including iron and magnesium, which support overall health.
✓May help lower cholesterol levels and improve heart health due to its low glycemic index.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort or gas due to its high fiber content.
!Individuals with kidney issues should consult a healthcare provider before consuming high-protein foods.

How to Prepare & Consume

Soak overnight before cooking to enhance digestibility and nutrient absorption. Cook thoroughly to ensure safety and improve flavor.

Smart Selection & Storage

How to Select

Choose urad dal that is whole, shiny, and free from any discoloration or moisture.

How to Store

Store in a cool, dry place in an airtight container to prevent moisture and pests.

Myths vs Realities

MythUrad dal causes gas and bloating.
RealityWhile it can cause gas in some individuals, proper soaking and cooking can minimize this effect.
MythAll legumes are the same nutritionally.
RealityDifferent legumes have varying nutrient profiles; urad dal is particularly high in protein and fiber.
MythUrad dal is only for vegetarians.
RealityWhile popular in vegetarian diets, urad dal can be enjoyed by anyone as a nutritious food option.

Healthy Recipes

Spiced Split Urad Dal Soup

A warming and nutritious soup made with split urad dal, infused with spices and vegetables for a hearty meal.

Ingredients
  • 1 cup split urad dal
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 inch ginger, grated
  • 1 tsp cumin seeds
  • 1 tsp turmeric powder
  • 4 cups vegetable broth
  • 1 cup spinach, chopped
  • Salt to taste
  • 1 tbsp olive oil
Instructions
  1. 1. Rinse the split urad dal under cold water until the water runs clear.
  2. 2. In a pot, heat olive oil and sauté cumin seeds, onion, garlic, and ginger until fragrant.
  3. 3. Add the rinsed dal, turmeric, vegetable broth, and salt; bring to a boil, then simmer for 30 minutes.
  4. 4. Stir in the chopped spinach and cook for an additional 5 minutes before serving.

Split Urad Dal Pancakes

Light and fluffy pancakes made from split urad dal, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup split urad dal, soaked overnight
  • 1/2 cup water
  • 1/2 tsp cumin powder
  • 1/4 tsp salt
  • 1/4 cup chopped green onions
  • 1 tbsp olive oil for cooking
Instructions
  1. 1. Drain and blend the soaked urad dal with water until smooth.
  2. 2. Mix in cumin powder, salt, and green onions to the batter.
  3. 3. Heat a non-stick skillet with olive oil and pour in a ladle of batter, cooking until bubbles form, then flip and cook until golden.

Split Urad Dal Salad

A refreshing salad combining split urad dal with fresh vegetables and a zesty dressing.

Ingredients
  • 1 cup cooked split urad dal
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 red onion, thinly sliced
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked split urad dal, cherry tomatoes, cucumber, red onion, and cilantro.
  2. 2. Drizzle with lemon juice and season with salt and pepper.
  3. 3. Toss gently to combine and serve chilled.

Split Urad Dal and Vegetable Stir-Fry

A colorful stir-fry featuring split urad dal and a variety of vegetables, packed with protein and flavor.

Ingredients
  • 1 cup cooked split urad dal
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp ginger, grated
  • 1 tbsp sesame seeds
Instructions
  1. 1. In a large skillet, heat sesame oil and sauté ginger until fragrant.
  2. 2. Add bell pepper, broccoli, and carrot, stir-frying for 5-7 minutes until tender.
  3. 3. Stir in the cooked split urad dal and soy sauce, cooking for an additional 2 minutes; sprinkle with sesame seeds before serving.

Split Urad Dal Curry

A rich and creamy curry made with split urad dal, coconut milk, and aromatic spices for a delightful meal.

Ingredients
  • 1 cup split urad dal, soaked for 2 hours
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp curry powder
  • 1 tsp garam masala
  • Salt to taste
  • 2 tbsp coconut oil
Instructions
  1. 1. In a pot, heat coconut oil and sauté onion and garlic until golden.
  2. 2. Add soaked split urad dal, coconut milk, curry powder, and salt; bring to a boil.
  3. 3. Reduce heat and simmer for 30 minutes, stirring occasionally, then stir in garam masala before serving.

Split Urad Dal and Quinoa Bowl

A nourishing bowl featuring split urad dal and quinoa, topped with roasted vegetables and a tahini dressing.

Ingredients
  • 1 cup cooked split urad dal
  • 1 cup cooked quinoa
  • 1 zucchini, diced
  • 1 red bell pepper, diced
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • 2 tbsp tahini
  • Juice of 1 lemon
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss zucchini and bell pepper with olive oil, salt, and pepper; roast for 20 minutes.
  2. 2. In a bowl, combine cooked split urad dal and quinoa.
  3. 3. Drizzle with tahini and lemon juice, top with roasted vegetables, and serve warm.

Split Urad Dal Stuffed Bell Peppers

Bell peppers filled with a savory mixture of split urad dal, spices, and herbs, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked split urad dal
  • 1/2 cup cooked rice
  • 1 tsp cumin powder
  • 1 tsp paprika
  • Salt to taste
  • 1/4 cup fresh parsley, chopped
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked split urad dal, rice, cumin, paprika, salt, and parsley.
  3. 3. Stuff each bell pepper half with the mixture and place in a baking dish; cover with foil and bake for 30 minutes.

Split Urad Dal and Spinach Fritters

Crispy and delicious fritters made with split urad dal and fresh spinach, perfect as a snack or appetizer.

Ingredients
  • 1 cup split urad dal, soaked and ground
  • 1 cup spinach, chopped
  • 1/2 onion, finely chopped
  • 1 green chili, minced
  • 1 tsp cumin seeds
  • Salt to taste
  • Oil for frying
Instructions
  1. 1. In a bowl, combine ground split urad dal, spinach, onion, green chili, cumin seeds, and salt.
  2. 2. Heat oil in a frying pan and drop spoonfuls of the mixture into the hot oil, frying until golden brown on both sides.
  3. 3. Drain on paper towels and serve hot.

Split Urad Dal and Sweet Potato Mash

A creamy and nutritious mash combining split urad dal and sweet potatoes, seasoned with herbs and spices.

Ingredients
  • 1 cup cooked split urad dal
  • 2 medium sweet potatoes, peeled and cubed
  • 1 tsp garlic powder
  • 1 tsp thyme
  • Salt and pepper to taste
  • 1 tbsp olive oil
Instructions
  1. 1. Boil sweet potatoes until tender, then drain and mash with a fork.
  2. 2. Stir in cooked split urad dal, garlic powder, thyme, salt, and pepper until well combined.
  3. 3. Drizzle with olive oil and serve warm as a side dish.

Split Urad Dal and Avocado Toast

A healthy twist on classic avocado toast, topped with spiced split urad dal for added protein and flavor.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado, mashed
  • 1/2 cup cooked split urad dal
  • 1/2 tsp chili flakes
  • Salt and pepper to taste
  • Lemon juice to taste
Instructions
  1. 1. Toast the whole grain bread until golden.
  2. 2. In a bowl, mix cooked split urad dal with chili flakes, salt, pepper, and lemon juice.
  3. 3. Spread mashed avocado on toast and top with the spiced split urad dal mixture before serving.

Frequently Asked Questions (FAQ)

What is urad dal?

Urad dal is a type of black gram that is split and hulled, commonly used in Indian cooking.

How do I cook urad dal?

Soak urad dal for 4-6 hours, then boil in water until soft, typically for 30-40 minutes.

What are the health benefits of urad dal?

Urad dal is high in protein, fiber, and essential nutrients, promoting digestive health and muscle growth.

Can urad dal be eaten raw?

Raw urad dal is not recommended; it should be cooked to improve digestibility and safety.

Is urad dal gluten-free?

Yes, urad dal is naturally gluten-free, making it suitable for those with gluten intolerance.

How can I store urad dal?

Store in an airtight container in a cool, dry place to maintain freshness for up to a year.

What dishes can I make with urad dal?

Urad dal can be used in dals, soups, and as a base for various Indian dishes like dosa and idli.

Is urad dal good for weight loss?

Yes, its high fiber content can help you feel full longer, aiding in weight management.

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Comparisons
Split Urad Dal vs Acutifolius Bean Split Urad Dal vs Adzuki Bean Split Urad Dal vs Adzuki Bean
Nutrients
Protein in Split Urad Dal Calories in Split Urad Dal Vitamin-c in Split Urad Dal Magnesium in Split Urad Dal
Featured Guides
Health Benefits of Split Urad Dal Healthy Recipes with Split Urad Dal
Rankings
Legumes high in fiber Legumes high in protein Legumes low in carbohidratos Legumes low in índice glucémico