Urad Dal
Description
Urad dal, also commonly known as black gram, Vigna mungo, or black lentil, is a type of bean from the list of Indian dals that's grown in the Indian subcontinent. Often used in culinary preparations, this ingredient is a staple in many South Asian kitchens. Urad dal has a strong, distinct flavor and dense nutrient profile which makes it a sought-after ingredient in various recipes.
Common uses
Urad dal is commonly used in creating dals, soups, stews, and as a seasoning in various dishes. It is also ground into flour or paste for use in traditional bread and sweets.
Nutritional value
Calories
A 1/4 cup (approximately 45 grams or 1.6 oz) serving of raw urad dal contains approximately 170 calories.
Protein
That same serving size offers about 10 grams (0.35 oz) of protein, making it a significant plant-based protein source.
Fat
Urad dal is low in fat, with a 1/4 cup serving containing just 1.5 grams (approximately 0.05 oz) of fat.
Carbohydrates
Carbohydrates are abundant in urad dal, with a serving containing around 30 grams (1.06 oz) of carbohydrates.
Vitamins
It contains B-complex vitamins, including folic acid which is essential for fetal development and preventing birth defects.
Minerals
Minerals such as iron, magnesium, potassium, and phosphorus are present in significant amounts in urad dal.
Health benefits
Urad dal is known for its potential in improving digestion, boosting energy, and promoting skin health. Being high in dietary fiber, it aids in regulating blood sugar levels and improving cardiovascular health. The folate and iron content make it beneficial for pregnant women and individuals suffering from anemia.
Potential risks
While urad dal is generally safe for consumption, it should be eaten in moderation by individuals with gout or kidney stones due to its high purine content. People with legume allergies should also avoid urad dal.
Common recipes
Popular dishes include Dal Makhani, Urad Dal Tadka, and Dosas. It's also used in making papads, idli, and vada, which are staples in South Indian cuisine.
Cooking methods
Urad dal can be boiled, spiced, and tempered with various herbs and spices. It can also be soaked and ground to make a batter for bread or fermented to create a base for dosas and idlis.
Pairing with other ingredients
This lentil pairs well with rice, roti, and other grains. Its earthy flavor complements spices such as cumin, mustard, and ginger.
Summary
Urad dal is a versatile and nutritious ingredient integral to Indian cooking and various global cuisines. It offers an array of health benefits and is adaptable in many recipes. From wholesome dals to crispy snacks and savory bread, urad dal can elevate the nutritional content and taste of your meals.