Urad Dal: Nutritional and Health Benefits


Urad Dal: Nutritional and Health Benefits

Lentils are known to be a very integral part of our meals. They are easily available in the market, packed with vitamins and minerals, and also taste super delicious. They are very easy to prepare and don’t require a lot of planning or effort. Urad dal, also known as Split Black Gram is one of the many dals which is widely consumed especially in the southern part of Asia. Urad Dal is rich in fat, carbohydrate, protein, and vitamin and can prove to be very beneficial to the overall health of our body.

Urad dal can easily be included in our diet plans to balance out good health and satisfying meals. According to Ayurveda, it is believed that urad dal can increase the muscle mass of the body and can be used for medical purposes as well to cure: digestive ailments, health issues, bone health, etc. Bonus points if you are a vegetarian, as urad dal contains an ample amount of protein required for our body for efficient functioning. 

The nutrition facts of Urad dal per serving:

NutritionsValues per serving
Energy 236 cal
Protein 13.8 g
Carbohydrate 32.9 g
Fat 6.3 g
Cholesterol 4.9 g
Fibre 4 mg

Here are some of the health benefits of urad dal to keep you energetic all day and long and provide your body with the right kind of nutrients.

  1. Improves Digestion: The dietary fiber present in urad dal helps in the smooth functioning of the digestive system. If you are suffering from constipation, diarrhea, bloating or cramps consuming urad dal will definitely help you solve the problem. 
  2. Good for Heart’s Health: Urad dal keeps a check on our heart’s health by monitoring the cholesterol levels in our body and improves the overall blood circulation in our body reducing the risk of heart diseases such as heart attack or stroke.
  3. Boosts Energy: High iron content factors present in urad dal helps to improve the energy level in our body and the production of RBCs. If you are suffering from iron deficiency consuming urad dal on a regular basis can help replenish the quantity of iron in the body
  4. Good for Skin and Hair: Urad dal is rich in minerals and vitamins which protect our skin from irritation and bacteria. The fatty acids present in urad dal help to nourish the hair and help to control dry and brittle hair.
  5. Helps to manage diabetes: Urad dal helps to regulate the sugar levels in our body keeping a check on the glucose level. Consuming urad dal on a regular basis can help to effectively manage diabetes and monitor your diet.

Urad dal recipes are very easy to prepare and can be eaten as a side dish as well. Satiating dishes like dosa, vada, and papad are made from urad dal. We’ve curated some easy-to-prepare yet delicious urad recipes for you. Do check them out.

Tadka style Urad dal:

Tadka style Urad dal

Nothing can beat a hot piping dal paired with your sabzi along with rice or chapati. You can also add pickles, papad, or curd for a wholesome meal along with the dal. It is one of the simplest and the most enriching foods, especially in India. We assure you you will love this.


  • 200 g of Urad dal pressured cooked for 3-4 whistles (washed and soaked in water for about 2 hrs)
  • 3 tomatoes, finely chopped
  • 2 onions finely chopped
  • 2 cloves of garlic
  • 2 finely chopped green chilis
  • 1 tsp turmeric powder 
  • 1 tsp red chili powder 
  • ½  tsp coriander powder 
  • Salt to taste
  • ½  tsp cumin seeds 
  • 1 ½  tbsp ghee


  • In a pan add 1 ½ tbsp of ghee and let it heat for some time.
  • Add cumin seeds, red chilies, turmeric powder, garlic, red chili powder, coriander powder, and salt to the pan. Saute it for about 2 minutes on low flame
  • Add onion and tomatoes to it and saute it for the next 3 minutes
  • Add the urad dal and mix all the ingredients.
  • Allow it to simmer for about 5 minutes on a low flame
  • Switch off the flame and remove it to a serving bowl
  • Serve hot and enjoy with paratha or rice.

Urad dal paratha

Urad dal paratha is one of the most delicious parathas and goes well with just anything and everything.  You can have it with green chutney, raita, or simply roll it up and dip it in chai. It tastes savory and gives you a sense of fulfillment. 


  • 2 cups of whole wheat flour
  • 1 cup urad dal
  • 1 tsp chili powder
  • 1 pinch of hing
  • 1 tsp of salt
  • 1 tsp of fennel seeds (saunf)
  • 1 cup water
  • Ghee according to the preference for making the parathas


  1. Wash and soak the urad dal in water for about 2-3 hours 
  2. Grind the urad dal with little water to make a smooth paste out of it
  3. Mix the urad dal and whole wheat flour along with water in a bowl to knead the dough
  4. Add chili powder, hing, fennel seeds, and salt to it.
  5. Divide the dough into equal parts and roll them into balls with your palm
  6. Place the balls on a rolling board and form a circle-like figure from the dough.
  7. Heat up the griddle and place the paratha on the girdle
  8. Apply ghee to it and keep flipping the paratha every 2-3 minutes to ensure it’s not overcooked
  9. Once you observe the sides of paratha turning light brown. Switch off the flame
  10. Serve hot with raita or chutney and enjoy

Urad dal has a very savory and sweet taste of its own which is why it is consumed on a regular basis in different parts of the world. If you are a health enthusiast, urad dal is the perfect superfood for you. It will not only provide you with better health or energy but also, satisfy your taste buds. If you include it in your diet and try to switch it up once in a while you will never get bored of urad dal.

If you were not aware of what you could make from urad dal we hope we were able to help you out. Do try these recipes out with your friends and family and add a new variation to your recipes. 


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