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 Urad Dal benefits

10 Magnificent Health Benefits of Urad Dal + 6 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.

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.  
  1. Good for Blood: The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells.
  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.
  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.
  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.
  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.
  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. 
  1. Good for weight loss: Being low in GI and fat, high in protein and fibre, consumption of urad dal will help you lose weight by keeping you satiated for a longer time and prevent you from binge eating in between meals.
  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.
  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.


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

Urad Dal Benefits

Urad Dal with Spinach is a sumptuous accompaniment to Indian breads with the distinct flavour of caraway seeds. Teamed up with onions, tomatoes and green chillies for volume and flavour, this unusual mix of urad dal and spinach carries a healthy dose of B-complex vitamins. For a truly fulfilling experience, relish this dal with hot Parathas .
A pan of mixed pulses, seasoned with spices and lots of garlic, cooked in just two teaspoons of oil. Apart from delighting you with its lip-smacking flavour and aroma, Rajma and Urad Dal also boosts your iron, fibre and vitamin C levels. To make a sumptuous meal, serve this dal hot and fresh with a bowl of perfectly cooked brown rice.
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 .
A lip-smacking preparation of wholesome 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 this recipe, 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 dal.
Aptly flavoured with a dash of garlic and green chillies, this simple but tasty urad dal is a homely and satiating dish that you can make on any day. 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 tasty dish 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 Basic 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. Enjoy with hot ghee rice or rotis .
Next time you decide to make dal, reach out to the jar of urad and make this tasty Gujarati Style Urad Dal Recipe! Subtly flavoured with curds and a dash of spices, this dal has a homely but very satiating taste. You can prepare this dish earlier on, but before serving add a little water and re-heat as it tends to thicken over time. Rich in iron, folic acid, magnesium, potassium, fibre and other essential nutrients, this easy-to-cook recipe is a good addition to your everyday cookbook. It tastes best when served with rotla but you can also enjoy it with a bowl of hot rice laced with ghee.