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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Amritsari Wadi is a nutrient-dense legume product. It is an excellent source of plant-based protein and dietary fiber, which supports muscle repair and digestive health, while being very low in fat.
Amritsari Wadi is highly protein-efficient, providing approximately 26 grams of protein per 100-gram serving. This makes it a superior plant-based protein source for vegetarians, comparable to many meats.
Yes, Amritsari Wadi is typically vegan as it is made from ground Urad dal (black gram), water, and a blend of spices. It contains no dairy or animal products, though you should always check labels for cross-contamination.
While the main ingredient is lentil flour, many traditional recipes include 'hing' (asafoetida), which often contains wheat flour. If you are gluten-sensitive, look for versions specifically labeled gluten-free or made without wheat-based hing.
First, break the wadi into small chunks and lightly fry them in oil until golden brown to release their aroma. Then, add them to curries, stews, or rice dishes and simmer until they become soft and absorb the surrounding flavors.
It has a robust, savory, and slightly fermented earthy flavor. Because it is heavily spiced with black pepper and chilies, it is quite pungent and spicy, adding a deep 'umami' quality to vegetarian dishes.
It can be a helpful addition to a weight loss diet because its high fiber and protein content promote satiety and keep you full longer. However, it is calorie-dense at 355 calories per 100g, so it should be consumed in moderate portions.
Amritsari Wadi is a versatile ingredient found in cuisines around the world. With 355 calories per 100g and 26 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the legume product category with complete nutrition information.
View all legume product →Discover 2 recipes featuring amritsari wadi with step-by-step instructions.
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No, you should not eat Amritsari Wadi raw. It is a sun-dried product made from raw lentil paste and is extremely hard; it requires frying and simmering to become digestible and palatable.
Store them in an airtight container in a cool, dry place to prevent them from absorbing moisture. When kept away from humidity, they have an excellent shelf life and can last for up to 12 months.
Beyond protein, it is rich in iron for red blood cell health and B vitamins for energy metabolism. It also provides essential minerals like potassium and magnesium, which are vital for heart and bone health.
