Urad dal English name is black gram beans. It is one of the most common lentils found in the Indian kitchen. Urad dal is used to make various culinary recipes like vada, dosa, papad, and idly. But most commonly, the Urad bean is used to make dal. Several other lentils can be used as an Urad dal substitute. But Urad dal is an indispensable part of different Indian cuisines, and if we consume it regularly, it has several health benefits.
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Nutritional Value of Urad Dal:
100 grams of Urad dal contains:
| Protein | 22 grams |
| Calories | 340 |
| Carbohydrates | 60 grams |
| Lipid | 1.5 grams |
| Fiber | 29 grams |
| Calcium | 170 mg |
| Iron | 8 mg |
| Sugar | 3 grams |
| Sodium | 42 mg |
Health benefits of Urad Dal:
Urad dal has a high level of protein and minerals, which are great for our health. So, one should consume a certain amount of Urad dal regularly and enjoy good health. The numerous health benefits of Urad dal are mentioned below:
- Keeps us energetic:
Black gram is rich in protein and iron. They boost our energy and keep our bodies active throughout the day. Iron also helps in the production of red blood cells, which increase the oxygen flow in our bodies. Thus it increases our energy and lowers down fatigue.
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- Great for our heart:
Urad dal is great for our hearts because it contains fiber, magnesium, potassium, and folate. Dietary fiber controls our cholesterol level, magnesium increases blood circulation, and potassium lowers the tension in our blood vessels. All of them lower the risk of any heart disease.
- Good for digestion:
Black gram has a high amount of fiber which helps us in our digestion. It also heals different stomach related problems like diarrhea, constipation, bloating, and cramps.
- Skincare:
The rich minerals of Urad dal act as anti-aging agents. The iron present in this dal helps blood circulation and makes our skin, spot-free, glowing, and fresh.
- Bone health:
Urad dal is an excellent source of calcium, which increases bone density. The minerals also keep the bones strong and fit.
Because of all these health benefits, whole black Urad dal is one of the most cultivated lentils.
Urad dal substitute:
Urad dal is used to make different dishes. It adds a distinct flavor to the food and has numerous health benefits. But the question is, what can be the best Urad dal substitute. Other lentils can be used as a substitute for black gram beans. Some of them are discussed below:
- Arhar dal:
It is also known as Pigeon Peas. Arhar dal is rich in fiber, protein, and folic acid. It can be cooked with tomatoes, onions, and other spices and goes well with rice.
Also Read: 5 Easy Dishes To Make Using White Urad Dal
- Chana dal:
Chana dal can be cooked with other vegetables or as a separate dish. It is an excellent source of protein, zinc, and calcium. Chana dal is low in fat, so it balances the cholesterol level in blood.
- Masoor dal:
It is known as red lentil and has an earthy flavor. Masoor dal has a high amount of protein, vitamin B1, potassium, and amino acids. You can also cook Masoor dal as a spicy stew.
- Moong dal:
It is green in color and is a great food item for vegetarians. Moong dal contains phosphorus, magnesium, potassium, and all other necessary nutrients.
So these are some of the other lentils that can be a great Urad dal substitute. All of them have rich nutritional value and can be cooked like Urad dal. Consuming any of them can be very beneficial for our health.