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legume

biulir dal.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

Split Black Lentils (skinned)White Lentils

Recipes with biulir dal + Add to pantry

SERVING

CALORIES

341

PROTEIN

25.2g

CARBS

58.9g

FAT

1.6g

FIBER

18.3g

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 4.1 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories341kcal—

Protein25.2g50%

Carbohydrates58.9g21%

Fiber18.3g65%

Sugar3.5g7%

Total fat1.6g2%

Saturated fat0.20g1%

Trans fat0g—

Cholesterol0mg0%

Water10.7g—

MINERALS

Sodium38mg2%

Potassium983mg21%

Calcium138mg11%

Iron7.6mg42%

Magnesium267mg64%

Phosphorus379mg30%

Zinc3.4mg30%

Copper0.98mg109%

Manganese1.5mg65%

Selenium8.2µg15%

VITAMINS

Vitamin A1.0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.51mg3%

Vitamin K4.1µg3%

Thiamin (B1)0.27mg23%

Riboflavin (B2)0.25mg19%

Niacin (B3)1.4mg9%

Pantothenic acid (B5)0.91mg18%

Vitamin B60.28mg16%

Folate (B9)216µg54%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup190g

1 tablespoon12g

1 teaspoon4g

HEALTH BENEFITS

Why eat it.

✓Contains high levels of magnesium and potassium, which support cardiovascular health by helping to regulate blood pressure.

COOKING TIPS

In the kitchen.

1Soak the dal for at least 4-6 hours or overnight before cooking to soften it, reduce cooking time, and improve digestibility.
2When ground into a paste, its mucilaginous properties create a light and airy texture, making it ideal for fermented batters for dishes like dosa, idli, and vada.
3The whole black version (sabut urad) is the primary ingredient for the creamy, rich dish Dal Makhani.
4The split and skinned white version is often used in tempering (tadka) to add a nutty flavor and crunchy texture to various dishes.

STORAGE

Keep it fresh.

Store dried urad dal in an airtight container in a cool, dark, and dry place, such as a pantry.
Properly stored, it can last for up to a year. Avoid exposure to moisture to prevent spoilage.

FAQ

Frequently asked questions.

Is biulir dal healthy?

Yes, biulir dal is highly nutritious, providing 25.2g of protein and significant dietary fiber per 100g. It is rich in iron for blood health and contains magnesium and potassium, which support cardiovascular function and blood pressure regulation.

How much protein is in biulir dal?

Biulir dal is an excellent plant-based protein source, containing approximately 25.2g of protein per 100g of dry lentils. This makes it a vital ingredient for vegetarians and vegans looking to meet their daily protein requirements.

How do you cook biulir dal?

It is typically boiled until soft and then tempered with spices like ginger, fennel seeds, and asafoetida. In Bengali cuisine, it is often prepared as a light, aromatic soup and served with rice and vegetable side dishes.

What does biulir dal taste like?

Biulir dal has a mild, earthy flavor and a distinctively creamy, slightly sticky texture when cooked. It is less nutty than other lentils, allowing it to absorb the flavors of aromatic spices like ginger and fennel very well.

Do I need to soak biulir dal before cooking?

Soaking biulir dal for 30 to 60 minutes is recommended as it reduces cooking time and improves digestibility. Soaking helps break down complex sugars that can cause gas, making the dal easier on the digestive system.

How do you store biulir dal?

Dry biulir dal should be stored in an airtight container in a cool, dry, and dark place. When kept away from moisture and direct sunlight, it can remain fresh and safe to eat for up to 12 months.

RECIPES