ABOUT
The product sold as black lentil is usually the whole urad bean.Whole urad or black gram is a bean grown in southern Asia. Black gram has been cultivated in India since ancient times.The whole bean, or the split and de-husked variety are used to make dal, for accompanying rotis and rice. It is also used to make the famous south Indian idli and dosa.It is very nutritious and is recommended for diabetics, as are other pulses.They derive their strong, rich, earthy flavor from the black skins, and have an uncanny ability to absorb flavors.Urad whole lentils are creamy white in color and have a milder flavor than whole Black Urad Dal.
It is very nutritious and rich in protein.This dal is one of the richest sources of proteins and Vitamin B. Urad dal is also good for women as it has iron, folic acid, calcium, magnesium, potassium which makes it a healthy pulse.For those who do not eat meat or fish, have black gram as it is rich in protein which is much required by the body.
NUTRITIONAL FACTS (100 G OF EDIBLE PORTION)
| Energy (kcal) | Carbohydrate (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 341 | 58.9 | 25 | 1.64 |
HEALTH BENEFITS
- Contains dietary fibre helps in better digestion, thus preventing constipation.
- Good source of iron and folate which contributes to maternal tissue growth during pregnancy and Iron contributes to normal cognitive development of children.
- Excellent source of Calcium which is needed for the maintenance of normal bones.
- Good source of protein which contributes to the maintenance of muscle mass.
RECIPE AND NUTRITIONAL VALUE
Mixed Veggies and Black Urad Dal MedhuVada
Ingredients
- 2 cups – Black Whole Urad dal
- Salt to taste
- 1 – Onion (finely chopped)
- 3 – Green chillies (chopped finely)
- 1 cup – Grated Veggies (carrot, zucchini, potato and broccoli)
- 1 tsp – Ginger (chopped)
- Few Curry leaves (chopped)
- 3 tsp – Coriander leaves (finely chopped)
- 1 tsp – Fennel seeds (crushed)
- Oil for deep frying
Nutritional Info
This information is per serving.
-
Calories
550 Kcal
-
Carbohydrates
210 gm
-
Protein
9 gm
-
Fat
20 gm
Method
Step 1
Soak the whole urad dal overnight. The next day, grind the urad dal bit coarsely. Add the salt to the dal.
Step 2
Sprinkle some water and grind well.
Step 3
Now add the chopped onion, chopped green chillies, chopped vegetables, chopped ginger pieces, chopped coriander leaves, chopped curry leaves, crushed fennel seeds.
Step 4
Mix everything well with your fingers.
Step 5
Heat oil for deep frying, take a small ball from the medhuvada batter and flatten them with your fingers. Make a hole in the center.
Step 6
Drop gently one by one to the medium hot oil.
Step 7
Drop gently one by one to the medium hot oil.
Step 8
Deep fry the vadas until they turn brown. Fry everything as small batches.
Step 9
Drain the excess of oil with a paper towel.
Step 10
Drain the excess of oil with a paper towel.
Step 11
Serve hot with spicy chutney or as side dish.
REFERENCE
https://www.nutrition-and-you.com/black-gram.html
Nutritive value of Indian food by C. Gopalan
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