Black Gram (Urad Dal)
Vigna mungoClinical Encyclopedia
Black Gram (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.
Black gram, also known as urad dal, is a nutrient-dense legume rich in protein, fiber, and essential minerals. It is widely used in Indian cuisine and is known for its health benefits, including promoting digestive health and supporting muscle growth.
Black Gram (Urad Dal)VSAcutifolius Bean
Black Gram (Urad Dal)VSAdzuki Bean
Black Gram (Urad Dal)VSAdzuki Beans
Black Gram (Urad Dal)VSRed Adzuki Beans
Black Gram (Urad Dal)VSAnasazi Bean
Black Gram (Urad Dal)VSAnasazi Beans
Black Gram (Urad Dal)VSAppaloosa Bean
Black Gram (Urad Dal)VSBaby Lima Bean
Black Gram (Urad Dal)VSBambara Groundnut
Black Gram (Urad Dal)VSBambara Groundnuts
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Soak urad dal overnight before cooking to enhance digestibility and nutrient absorption. It can be used in soups, stews, or ground into flour for various dishes.
Smart Selection & Storage
Choose black gram that is whole, shiny, and free from any signs of mold or damage. The grains should be uniform in size.
Store black gram in an airtight container in a cool, dry place to maintain freshness. It can last for several months when stored properly.
Myths vs Realities
Healthy Recipes
Spicy Urad Dal Tacos
These tacos are filled with a spicy black gram mixture, topped with fresh veggies and a zesty lime dressing, making them a nutritious and delicious meal.
- 1 cup soaked black gram (urad dal)
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 1 teaspoon chili powder
- 1/2 teaspoon turmeric powder
- Salt to taste
- Corn tortillas
- Chopped lettuce
- Diced tomatoes
- Sliced avocado
- Fresh cilantro for garnish
- 1. In a pan, heat olive oil and add cumin seeds until they splutter.
- 2. Add soaked urad dal, chili powder, turmeric, and salt; cook until dal is soft.
- 3. Assemble tacos with dal mixture and top with lettuce, tomatoes, avocado, and cilantro.
Urad Dal Pancakes with Spinach
These savory pancakes made from black gram and spinach are packed with protein and fiber, perfect for a healthy breakfast.
- 1 cup urad dal flour
- 1 cup fresh spinach, chopped
- 1/2 teaspoon cumin powder
- 1/2 teaspoon baking powder
- Salt to taste
- Water as needed
- Olive oil for cooking
- 1. Mix urad dal flour, spinach, cumin powder, baking powder, and salt in a bowl.
- 2. Gradually add water to form a smooth batter.
- 3. Heat a non-stick pan, pour batter to form pancakes, and cook until golden brown on both sides.
Urad Dal Salad with Quinoa
A refreshing salad combining black gram, quinoa, and colorful vegetables, drizzled with a lemon vinaigrette for a nutritious meal.
- 1 cup cooked urad dal
- 1 cup cooked quinoa
- 1/2 cucumber, diced
- 1 bell pepper, diced
- 1/4 red onion, finely chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine cooked urad dal, quinoa, cucumber, bell pepper, and onion.
- 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour dressing over the salad and toss to combine.
Urad Dal and Vegetable Stir-Fry
A quick and colorful stir-fry featuring black gram and a mix of seasonal vegetables, perfect for a healthy weeknight dinner.
- 1 cup cooked urad dal
- 1 cup mixed vegetables (carrots, bell peppers, broccoli)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 1 teaspoon garlic, minced
- Sesame seeds for garnish
- 1. Heat sesame oil in a pan, add ginger and garlic, and sauté until fragrant.
- 2. Add mixed vegetables and stir-fry until tender-crisp.
- 3. Stir in cooked urad dal and soy sauce; cook for another 2 minutes and garnish with sesame seeds.
Urad Dal Soup with Herbs
A comforting and nutritious soup made with black gram and fresh herbs, perfect for a light meal or appetizer.
- 1 cup cooked urad dal
- 4 cups vegetable broth
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon thyme
- 1 teaspoon rosemary
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add vegetable broth, cooked urad dal, thyme, rosemary, salt, and pepper; bring to a boil.
- 3. Simmer for 15 minutes, then blend until smooth and garnish with fresh parsley.
Urad Dal and Sweet Potato Curry
A hearty curry featuring black gram and sweet potatoes, simmered in aromatic spices for a wholesome meal.
- 1 cup soaked urad dal
- 1 medium sweet potato, cubed
- 1 onion, chopped
- 2 tomatoes, chopped
- 1 teaspoon cumin seeds
- 1 teaspoon curry powder
- Salt to taste
- Cilantro for garnish
- 1. In a pot, heat oil and add cumin seeds until they splutter.
- 2. Add onion and sauté until golden, then add tomatoes, sweet potato, urad dal, curry powder, and salt.
- 3. Cover and simmer until sweet potato is tender; garnish with cilantro before serving.
Urad Dal Energy Balls
These no-bake energy balls made with black gram, nuts, and dates are a perfect healthy snack to keep you energized throughout the day.
- 1 cup cooked urad dal
- 1/2 cup rolled oats
- 1/2 cup mixed nuts, chopped
- 1/2 cup dates, pitted
- 1 tablespoon honey
- 1 teaspoon vanilla extract
- Coconut flakes for rolling
- 1. In a food processor, blend cooked urad dal, oats, nuts, dates, honey, and vanilla until combined.
- 2. Form the mixture into small balls and roll in coconut flakes.
- 3. Refrigerate for at least 30 minutes before serving.
Urad Dal and Cauliflower Fritters
Crispy and flavorful fritters made with black gram and cauliflower, perfect as a healthy appetizer or snack.
- 1 cup urad dal flour
- 1 cup cauliflower, grated
- 1/2 onion, finely chopped
- 1 teaspoon cumin seeds
- Salt to taste
- Water as needed
- Oil for frying
- 1. In a bowl, mix urad dal flour, grated cauliflower, onion, cumin seeds, and salt.
- 2. Add water gradually to form a thick batter.
- 3. Heat oil in a pan, drop spoonfuls of batter, and fry until golden brown on both sides.
Urad Dal and Mushroom Risotto
A creamy and comforting risotto made with black gram and mushrooms, offering a healthy twist on the classic dish.
- 1 cup arborio rice
- 1/2 cup cooked urad dal
- 1 cup mushrooms, sliced
- 1 onion, chopped
- 4 cups vegetable broth
- 1/2 cup Parmesan cheese
- Salt and pepper to taste
- Fresh basil for garnish
- 1. In a pot, sauté onion until translucent, then add mushrooms and cook until soft.
- 2. Stir in arborio rice and gradually add vegetable broth, stirring constantly until absorbed.
- 3. Once rice is creamy, mix in cooked urad dal, Parmesan, salt, and pepper; garnish with fresh basil.
Frequently Asked Questions (FAQ)
What is black gram (urad dal)?
Black gram, or urad dal, is a type of legume native to India, known for its high protein and fiber content.
How can I cook black gram?
Soak urad dal overnight, then boil or pressure cook it until soft. It can be used in curries, soups, or ground into flour.
Is black gram good for weight loss?
Yes, its high fiber content helps keep you full longer, which can aid in weight management.
Can black gram be eaten raw?
Raw black gram is not recommended; it should be cooked to improve digestibility and nutrient absorption.
What are the health benefits of black gram?
It supports muscle growth, aids digestion, and provides essential nutrients like iron and magnesium.
How does black gram affect blood sugar levels?
Its low glycemic index helps regulate blood sugar levels, making it suitable for diabetics.
Can I use black gram flour in baking?
Yes, black gram flour can be used in various baking recipes, adding protein and fiber.
Is black gram gluten-free?
Yes, black gram is naturally gluten-free, making it a great option for those with gluten intolerance.