Urad Dal Health Benefits and Recipe Inspirations - 24 Mantra Organic

Urad Dal Health Benefits and Recipe Inspirations - 24 Mantra Organic

Urad Dal Recipe

Urad Dal Health Benefits and Recipe Inspirations

Health and Nutrition

Split black gram, popularly known as urad dal, is one of the most common lentils used across India. That’s because it is a rich source of protein, fat, carbohydrates, and Vitamin B. Urad dal is highly beneficial for pregnant women since it full of iron, calcium, folic acid, magnesium, and potassium.

Urad dal is widely used for preparing several dishes including, dosa, papad, and medu vada. And since it is highly nutritious, it is a common ingredient in Ayurvedic medicines.

Urad Dal Health Benefits and Recipe Inspirations

Let us look at the nutritional value of urad dal:

Nutrition Facts
Serving size 100gms % Daily Values
Energy 341 Kcal 17%
Carbohydrates 58.99 g 45%
Protein 25.21 g 45%
Total fat 1.64 g 8%
Cholesterol 0 mg 0%
Dietary Fiber 18.3 g 48%
Folates 216 ug 54%
Niacin 1.446 mg 9%
Pantothenic acid 0.906 mg 18%
Pyridoxine 0.281 mg 22%
Riboflavin 0.254 mg 20%
Thiamin 0.273 mg 23%
Vitamin A 23 IU 1%
Vitamin C 0 mg 0%
Sodium 38 mg 3%
Potassium 983 mg 21%
Calcium 138 mg 14%
Copper 0.981 mg 109%
Iron 7.57 mg 95%
Magnesium 267 mg 67%
Phosphorus 379 mg 54%
Zinc 3.35 mg 30%
*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: USDA National Nutrient Database

Did you know that urad dal is known as Masha in Ayurveda? [1]

Top 7 Benefits of Having Urad Dal In Your Diet

Urad Dal Health Benefits #1: Aids Digestion

Urad dal is a rich source of both insoluble and soluble fibre, which helps in improving digestion. It is responsible for stimulating peristaltic motion and bulk up the stool in the intestine. It is the best remedy for diarrhoea, constipation, cramps, or even bloating.

Due to the high fibre content, urad dal is also recommended to people suffering from piles or colic disorder. This lentil is also believed to be an excellent liver stimulant.

Urad Dal Health Benefits #2: Protects Your Heart

The minerals present in Urad dal, especially magnesium and potassium, are useful to protect the heart. These minerals, along with fibre, maintain the cholesterol levels to keep our cardiovascular system healthy. They also prevent atherosclerosis. Potassium improves blood circulation and prevent arterial walls from any damage.

Urad Dal Health Benefits #3: A Great Source of Energy

One of the major urad dal health benefits is that it prevents anaemia due to the high iron content in it. Consuming urad dal can boost your overall energy levels and keep you active throughout the day.

Iron helps in the production of red blood cells (RBC), which are the carrier of oxygen to the organs. That is why pregnant women should include urad dal in their diets since they have a higher chance of iron deficiency. Having urad dal regularly also boosts the body’s energy levels and replenishes the RBCs in the body.


Urad Dal Health Benefits #4: Enhances Bone Health

The important minerals present in Urad dal such as magnesium, iron, potassium, phosphorus, and calcium, are critical in improving bone density. Incorporating urad dal regularly in diet can help maintain bone health and prevent bone-related problems such as arthritis and osteoporosis.


Urad Dal Health Benefits #5: Helps to Control Diabetes

One of the biggest Urad dal health benefits is its high fibre content, which also indirectly helps in controlling and maintaining glucose levels. After all, to control diabetes, you need to monitor your diet and see what all you are eating. Fibre in urad dal keeps you feeling full for a longer time and helps in regulating the nutrients that are absorbed by your digestive tract.


Urad Dal Health Benefits #6: Eases Pain And Inflammation

If you are suffering from pain and inflammation, then urad dal can provide instant relief. This lentil contains a high amount of vitamins and minerals that boost metabolism. Urad dal can be mashed into a paste and directly applied to aching joints and muscles. Another important urad dal benefit is that it can help decrease oxidative stress levels.


Urad Dal Health Benefits #7: Great for Your Skin

The high content of minerals and vitamins in urad dal helps to maintain healthy skin and hair. It reduces skin irritation, and its high iron content circulates more oxygen in the body for radiant and glowing skin. Urad dal can also reduce sunburn, tan, and acne. It is also great for hair as the essential fatty acids present in the lentil can strengthen the hair and prevent them from becoming brittle.

A Word of Caution

Despite all the above benefits, urad dal is known to significantly increase the uric acid levels in the body. That is why people with kidney stones, gallstones or gout, should consult their doctors before consuming it or have it in moderation.

Image source:  kannammacooks

Now that you know

6, here are some innovative ways and preparations to incorporate it into your diet.

  1. Urad dal, which isn’t fully ripe, can be used to prepare vegetables. It has a soft texture yet strong taste and can be consumed with rotis or along with rice.
  2. In South India, urad dal is usually hulled and split. It is soaked in water along with rice to make a kind of crepe or dosa, urad vada (medu vada), and idli. These delicious preparations are served with coconut chutney, and a bowl of spicy, flavorful vegetable soup called sambar.
  3. In North India, whole urad dal is mostly used to prepare a spicy, rich lentil puree, which is famously known as dal makhani.
  4. Other preparations of urad dal include grounding the dal into flour to make confectionery, flatbreads, or bread.
  5. In countries like Sri Lanka, a batter of urad dal is created to make Uttappam, which is accompanied by vegetable, fish, or chicken curry.
  6. Hulled split urad dal is also used to create papadum.
  7. Whole beans of urad dal can be soaked until they sprout. These sprouts can then be used in salads or consumed as a snack.


Urad dal can be a God-send when it comes to healthy eating. And organic is even better as it is toxin-free for your body!

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

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