Naturally Good: Urad Dal For a Healthy Body

This bean by any other name would be as nutritive.

Vigna mungo, urad dal, and black gram are the names of one of the healthiest lentils that Mother Nature offers us. The husk of the gram is black, and thus the name. The bean itself is white and split urad dal, with the husk removed is an off-white colour.

Urad dal has been cultivated in India since ancient times; in fact, it is said to be of Indian origin. Though urad dal is widely used in Punjabi cuisine (renowned as maa-ki-dal), it is no less popular in South India with Guntur, in Andhra Pradesh, being the largest producer.

It is also grown in southern parts of Asia, probably having been introduced by Indian migrants to foreign tropical shores.

Nutritious and nourishing

Urad dal is high in protein content: 100 gm. of the dal contains 25 gm. protein. That is ¼ of the content by weight!

Urad dal is also rich in potassium, calcium, iron, thiamine (Vit. B1), and riboflavin (Vit. B2).  

Its amino acid content complements that of other cereals consumed in the regions where it is grown in India and Nepal, and thus completes the essential amino acid profile necessary for good health.

One cup of urad dal contains 189 calories, 13 gm of protein, 12 gm of fibre and just 1gm of fat.

Building blocks of health

• It is common knowledge that proteins are the building blocks of life. Protein-rich urad dal, the split or whole variety, is a complete health package. If you are looking for a protein-rich diet, especially if you are vegetarian, urad dal is your food of choice.
• It controls bad cholesterol levels and protects against heart disease.
• Its calcium content ensures strong bones
• It is good for women as it is rich in iron and folic acid.
• This fibre-rich bean is easy to digest and good for digestion.
• It is a great energizer because of its complex carbohydrate content. So, if you feel lethargic and lack energy, include urad dal in your diet.

Urad dal in Ancient Ayurveda

In Ayurvedic texts, urad dal is known as ‘masha’ and invested with many medicinal properties.

• Ayurveda holds that consuming urad dal increases Kapha and Pitta.
• It normalizes ‘Vata’, the leader of the 3 ayurvedic principles in the human body, the balancing of which is necessary for a healthy body and mind. Thus, it has anti-inflammatory properties. In fact, a warm poultice of black gram is recommended for relieving pain in inflamed joints.
• Urad dal is beneficial to the nervous system and is used in Ayurvedic preparations to treat nervous debility and facial and partial paralysis.
• It is a good liver stimulant.
• Urad dal is a moist bean and increases bulk in stool; it is recommended in the treatment of constipation, piles, and colic.
• Urad dal is also beneficial in dealing with menstrual cramps and increasing lactation in mothers.
• Ayurvedic Acharyas use ‘masha’ to treat male sexual problems like erectile dysfunction, low sperm count and motility, and premature ejaculation.
• Ayurveda recommends the consumption of urad dal for strengthening the body and increasing lifespan.

Urad dal for beauty

Good health means good skin and hair. Urad dal is also a great beauty aid.

It can be used as a scrub to remove dead skin cells (exfoliation). Urad dal is useful in treating sunburn, removing tan and lightening skin, treating acne, and reducing dark spots and patches.

Beauty Mask:

Soak ½ cup split urad dal overnight. Grind to a paste. Add 2 tablespoons of milk and some cream (malai). Apply over your face and let this mask stay on for about 30 minutes. Wash thoroughly with warm water.

To take the frizz and dryness out of hair:

Soak ½ cup urad for 4 hours. Grind to a paste and add ½ tablespoon of curd and mix thoroughly. Apply on hair from root to tip. Keep for 30-45 minutes. Wash with a mild shampoo. Use once a week for the best results.

Urad dal uses

The Punjabi Maa-di-dal is made from whole black gram, with the husk.

However, split urad dal can be cooked to make a delicious, nutritious dish:- Just soak a cup of split urad dal for 2 hours. Heat a tablespoon of oil in a pressure pan. Add one chopped onion. Sauté. Add some ginger garlic paste and one green chilli. Sauté. Add the soaked dal, 1 cup of water, and salt. Pressure cook for 3-5 minutes, depending on how mushy you want the dish to be. Remove the lid. Add ½ tsp jeera powder, 1 tsp dhania powder, a pinch of garam masala powder, one tomato cut into 6 pieces, and simmer for 3 minutes. Garnish with coriander leaves and serve with chapatis. Healthy, delicious, and so easy to make!

Many of the nutritious, popular, South Indian ‘tiffins’ like  Idlis, Dosas, and Vadas use urad dal. Powdered urad dal is also a constituent of delicious snacks like ‘murukku’. Papads and ‘vadiams’ are also made from split urad dal flour.

Indeed, this is one of the most versatile beans in existence and its use seems to be limited only by human innovation and our collective culinary imagination!

Where and how to buy

The realization that chemical fertilisers and pesticides can cause irreparable harm to both human health and the environment has encouraged organic farming. Mother Nature has amply provided for the health of her children, and, at Terra Greens Organic, we intend to carry on this work.

Buy the best organic urad dal and split urad dal from our shelves. Be confident of food safety: our products bear NOP and NPOP certification so you are SURE everything is clean and green.

Say YES to health!