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.
Table of Contents
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.
Also Read: Best Tadka Pan For Your Dals & Dhoklas – Mishry Reviews
- 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.
Frequently Asked Questions
Here are some interesting FAQs on Urad Dal Substitutes:
There are several substitutes for urad dal, including black lentils, mung beans, chickpeas, and pigeon peas. Each of these alternatives offers similar textures and nutritional benefits in various culinary applications.
Urad dal substitutes like mung beans and chickpeas are rich in protein, fiber, and essential nutrients such as iron and potassium. They can contribute to improved digestion, heart health, and overall well-being.
While urad dal has a distinct earthy flavor and creamy texture when cooked, substitutes like black lentils and mung beans offer similar textures but may vary slightly in taste. Chickpeas and pigeon peas, on the other hand, provide a nuttier flavor and firmer texture.
Yes, many urad dal substitutes can be used in traditional Indian dishes such as dosa, idli, dal makhani, and vada. They can often be substituted in equal amounts or adjusted slightly depending on the recipe to achieve similar results.
When substituting urad dal, consider the cooking time and texture requirements of your dish. Some substitutes may require longer cooking times or different preparation methods to achieve the desired consistency and flavor profile.
Conclusion
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.
