urad dal

Urad Dal Glossary | Recipes with Urad Dal, Split black lentils | Tarladalal.com Viewed 221045 times

Also Known as

Split black lentils, Black gram dal

What is Urad 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.

Boiled urad dal
As the name suggests refers to the urad dal which are boiled. You can use two cups of water per cup of lentils. These proportions are based on cooking with the pot cover on. This way, it will cook a little faster, use less energy, and perhaps retain more vitamins. Bring the concoction to a boil, then turn the down the flame to medium-low. If it gets too thick, add more water. The beans are cooked when they burst and the water turns syrupy. You cana lso pressure cook the soaked urad dal with or without salt in boiling water for 5-7 minutes. The beans are cooked when they burst and the water turns syrupy. At this point , you may add spices, vegetables or even boiled rice as per your preference and recipe requirements.
Soaked urad dal
Sort the urad dal to remove stones and other debris. Wash it in running water. Soak in water overnight. The soaked dal can be ground into a fine or coarse paste as per recipe requirement or boiled further.

How to Select Urad Dal

• Urad dal is easily available in grocery stores, pre-packaged as well as in bulk containers.
• If purchasing in a packaged container, check to see if there is a "use-by" date on the package.
• Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the dal are covered and that the store has a good product turnover so as to ensure its maximal freshness.
• Whether purchasing urad dal in bulk or in a packaged container, make sure that there is no evidence of moisture.

Culinary Uses of Urad Dal

• Urad dal is used on a daily basis in South Indian houses to make batters for vada, idlis and dosas and is also an important ingredient in tempering for most south Indian dishes.
• Boiled dal tastes delicious when prepared with fried tomato, garlic and onion. You can add other veggies too.

How to Store Urad Dal

• Sort the urad dal to remove stones and any dirt particles.
• It can be stored indefinitely in an airtight container in a cool, dry location.
• Cooked urad dal should be stored in the refrigerator and can be used for up to 3 or 4 days.

10 Magnificent Health Benefits of Urad Dal

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.

2. Good for Blood: The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells.

3. 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.

For complete Health Benefits of Urad Dal read this article.

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)