Khatta Urad Dal recipe serves 4, 225 grams per serving.

192 calories for 1 serving of Khatta Urad Dal (Zero Oil Urad Dal Recipe), Cholesterol 0 mg, Carbohydrates 32.8g, Protein 13.5g, Fat 0.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Khatta Urad Dal (Zero Oil Urad Dal Recipe).

See 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. 

Is Khatta Urad Dal healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal. 

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and over weight individuals have Khatta Urad Dal ?

Yes, this is healthy. Low fat sour curds is used in the recipe which is good for diabetes, weight  loss and heart. Being rich in Phosphorus Urad dal works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. Note this dal is made with Zero fat. 

Can healthy individuals have Khatta Urad Dal ?

Yes. 

What is a healthy accompaniment to the Dal? 

We suggest a bajra roti, jowar roti, radish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Basic Ragi Roti, Nachni Roti

Urad dal is good for

1. Healthy Recipes Lifestyle

2. Weight Loss Dals

3. Diabetics with heart issues

4. Healthy Heart Dals

5. Weight loss after Pregnancy

6. Kids

7. Cold and cough

8. Diabetic Dals

9. Pregnancy First Trimester

Khatta Urad Dal  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 35% of RDA.
2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 35% of RDA.
3. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 25% of RDA.
4. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 25% of RDA.
5. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 20% of RDA.
6. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 20% of RDA.
7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. See our zinc rich Indian foods and recipes like pumpkin seeds, nuts, whole grains like jowar, bajra, barley. Pulses like moong, rajma, chick peas. Dals like Urad Dal, Chana Dal, Toovar Dal, Masoor Dal etc. However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets. 16% of RDA.

How to burn 192 calories that come from Khatta Urad Dal?

Walking (6 kmph) = 58 mins

Running (11 kmph) = 19 mins

Cycling (30 kmph) = 26 mins       

Swimming (2 kmph) = 33 mins

Note: These values are approximate and calorie burning differs in each individual.