Health Benefits of Eating Urad Dal Vada - 24 Mantra Organic

Health Benefits of Eating Urad Dal Vada - 24 Mantra Organic


Health Benifits of Eating Urad Dal Vada

Health and Nutrition

The love for South Indian cuisine is universal across India. After dosas and idlis, medu vada or urad dal vada is the most sought-after dish at any South Indian restaurant.

Medu vada or urad dal vada is a south Indian delicacy that is prepared with urad dal batter. This soul-satisfying crispy dish is called by different names in South India, including ulundu vadai in Tamil, uzhunnu vada in Malayalam, and garelu in Telugu. It is also a popular breakfast meal in Maharashtra.

The importance of urad dal is further emphasised by the fact that it is grown mostly organically, without the use of harmful fertilisers. This, in turn, lays down the foundation for healthy living as there are no chemical products entering our system.

Source: Youtube

Here is urad dal vada nutritional value per serving:

Nutrition Facts
Serving size 66 g
Amount per serving
Calories 240
% Daily Values
Total Fat 18 g 23%
Saturated fat
Trans fat
Total Carbohydrates 16 g 6%
Dietary fibre
Protein 6 g
Vitamin D 0 g
Calcium 0 g
Iron 0 g
Potassium 0 g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie need

Source: Fat Secret

Since Urad dal vada is made from black gram lentils, it has numerous health benefits, some of which are [1]:

  • High folic acid: Urad dal has a high content of folic acid, which is a must for pregnant women. Folic acid is also required for healthy living since it is responsible for various metabolic activities.
  • Prevents anaemia: Urad dal is rich in iron and, therefore, helps the body produce and maintain red blood cells to prevent anaemia.
  • Source of protein: Since the black gram is rich in iron, urad dal vada is also an excellent source of protein, providing 6 grams of protein per serving.
  • Increases immunity: Since urad dal is high on magnesium, it helps build immunity and perform normal bodily functions.
  • High fibre content: Urad dal has high fibre content, which makes the stomach feel fuller for a longer duration. It also improves bowel movement and ensures a healthy gut.
Image source:

When urad dal vada is served with coconut chutney, the dish becomes even more nutritious due to the nutrients of coconut. Fresh coconuts contain saturated fats, of which the majority is Medium Chain Triglycerides (MCT), and high fibre content. Both MCT and fibre help in promoting weight loss. Additionally, coconut also contains lauric acid, which improves cholesterol levels.


Despite all the health benefits of urad dal vada and coconut chutney, it should be consumed in moderation since the dish is deep-fried in oil and isn’t recommended for healthy living. Deep-fried food increases inflammation and lowers the fat burning process. Inflammation can impair the functioning of cells and leads to diseases such as diabetes, Parkinson’s, Alzheimer’s, and cancer.

Inflammation of arteries can also cause heart attacks and other cardiovascular diseases. That is why most diabetic and heart patients cannot consume vada or any deep-fried dishes. But for occasional consumption and to quench your craving of deep-fried, decadent food, urad dal vada is a relatively healthier snack.


  • White round organic urad dal – 1 cup
  • Water – 1/4 cup + 2 tbsp (to grind use ice water)
  • Salt – according to taste
  • Asafoetida – 1/4 tsp
  • Crushed Peppercorns – 1 tbsp
  • Rice flour – 1 (optional, adjust)
  • Curry leaves – few (chopped)
  • Oil – to deep fry


Preparation Method

  • Wash and soak the organic urad dal for at least 1 hour, preferably in the fridge. Drain the water and keep the water aside.
  • Transfer the soaked dal in a grinding jar and add salt according to taste. Use the dal water for making the batter.
  • Grind for a while till the batter turns little coarse. Then add a small quantity of water and wipe all the sides of the jar. Mix the ingredients for some time till the batter becomes fluffy, white, and smooth. If needed, add more water to smoothen the paste.
  • To check the consistency of the batter, take a bowl of water and put a drop of the batter. If the batter floats and doesn’t settle down or dissolve, then the consistency is right.
  • Transfer the batter in a bowl and rinse the grinding jar with water. Keep this water for dipping your hands while making the vada.
  • Into the smooth batter, add a pinch of asafoetida, crushed peppercorns and chopped curry leaves. Keep the batter aside.
  • Turn on the flame and use a deep wok to heat oil. To check the temperature of the oil, put a drop of batter. If the batter rises immediately, then the oil is ready for frying.
  • Keep the flame on medium-high to deep fry the urad dal vada.
  • Take a small portion of the batter and place it on a plastic sheet greased with water. Pat the batter a little thick and make a hole in the centre.
  • Keep your hands wet while removing the vada from the sheet and drop it carefully in the oil. The vada will rise immediately. Deep fry both sides until golden brown.
  • Serve the crispy vada with coconut chutney!


Pro Tips to Make the Perfect Urad Dal Vada

  • Add the dal little by little in the grinder if you are not using a food processor.
  • If the batter is runny, add a tablespoon of rice flour. You can also refrigerate the batter if it is slightly thin.
  • While soaking the dal in water, keep it in the refrigerator so that the mixer jar doesn’t heat up.
  • Add less water since vada absorbs oil if there is more water in the batter
  • Always fry on medium-high to high flame since frying in the low flame will make the vada absorb more oil.
  • The ideal ratio of water and urad dal is 1:4. You might need 2-3 tablespoons of extra water.
  • While working with the batter, always wet your hands to ensure that it doesn’t stick to your palm.

So there you go folks. That was our take on the health benefits of urad dal vada.

Try 24 Mantra Organic’s Urad dal and feel the goodness inside!


Leave a Reply

Your email address will not be published. Required fields are marked *

Your email address will not be published.Required fields are marked *

Looks good!
Please Enter Your Comment
Looks good!
Please Enter Your Name
Looks good!
Please Enter Your valid Email Id