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legume

butor dali.

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

Recipes with butor dali + Add to pantry

SERVING

CALORIES

364

PROTEIN

20.5g

CARBS

60.9g

FAT

5.5g

FIBER

10.8g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories364kcal—

Protein20.5g41%

Carbohydrates60.9g22%

Fiber10.8g39%

Sugar3.0g6%

Total fat5.5g7%

Saturated fat0.60g3%

Trans fat0g—

Cholesterol0mg0%

Water9.8g—

MINERALS

Sodium24mg1%

Potassium846mg18%

Calcium56mg4%

Iron4.9mg27%

Magnesium166mg40%

Phosphorus318mg25%

Zinc2.8mg25%

Copper0.85mg94%

Manganese2.1mg91%

Selenium8.3µg15%

VITAMINS

Vitamin A9.0µg1%

Vitamin C1.5mg2%

Vitamin D0µg0%

Vitamin E0.80mg5%

Vitamin K9.0µg8%

Thiamin (B1)0.48mg40%

Riboflavin (B2)0.18mg14%

Niacin (B3)2.9mg18%

Pantothenic acid (B5)0.80mg16%

Vitamin B60.54mg32%

Folate (B9)557µg139%

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.

✓Rich in plant-based protein and dietary fiber, which aids in digestion, promotes satiety, and helps manage blood sugar levels.
✓Excellent source of iron, which is crucial for hemoglobin production and preventing iron-deficiency anemia.
✓Contains essential minerals like magnesium, potassium, and calcium, supporting bone health and cardiovascular function.
✓Provides B-complex vitamins, particularly folic acid, which is vital for cell growth and preventing neural tube defects during pregnancy.

COOKING TIPS

In the kitchen.

1Always rinse the lentils under cold running water before cooking to remove any dust or impurities.
2Soaking the lentils for 30-60 minutes before cooking can significantly reduce cooking time and improve digestibility.
3When cooked, it develops a creamy, slightly sticky texture, making it an excellent base for thick dals, soups, and batters for dishes like dosa and idli.
4It is the primary ingredient for the Assamese dish 'Butor Dali' and is widely used in Indian cuisine for recipes like Dal Makhani and Vada.

STORAGE

Keep it fresh.

Store in a cool, dry, dark place in an airtight container to prevent moisture and pest infestation.
Properly stored split black gram lentils can last for up to one year without losing their flavor or nutritional value.

FAQ

Frequently asked questions.

Is butor dali healthy?

Yes, butor dali is highly nutritious, offering a rich source of plant-based protein, dietary fiber, and essential minerals like iron and magnesium. It supports heart health, aids digestion, and provides sustained energy due to its complex carbohydrate content.

How much protein is in butor dali?

Butor dali is an excellent protein source for vegetarians and vegans, containing approximately 20.5g of protein per 100g of dry lentils. This high protein content helps in muscle repair and promotes a feeling of fullness.

Is butor dali good for weight loss?

Yes, it can be beneficial for weight management because it is high in fiber and protein, which increase satiety and reduce overall calorie intake. Its low glycemic index also helps prevent sudden hunger pangs by stabilizing blood sugar levels.

Is butor dali gluten-free?

Naturally, butor dali is gluten-free, making it a safe and nutritious option for individuals with celiac disease or gluten sensitivity. However, always check packaging for potential cross-contamination if processed in a facility that handles wheat.

Is butor dali keto-friendly?

Butor dali is generally not considered keto-friendly as it contains about 60.9g of carbohydrates per 100g. While it is a healthy complex carb, the high starch content may exceed the daily carb limit for those on a strict ketogenic diet.

How do you cook butor dali?

To cook butor dali, rinse it thoroughly and boil it in water (usually a 1:3 ratio) until tender, which takes about 30-45 minutes in a pot or 10-15 minutes in a pressure cooker. It is commonly seasoned with turmeric, ginger, and a tempering of spices like cumin and chilies.

What does butor dali taste like?

Butor dali has a nutty, slightly sweet flavor and a firm texture that holds its shape better than other lentils when cooked. It is often described as having a rich, earthy taste that pairs well with savory spices and aromatics.

Do I need to soak butor dali before cooking?

While not strictly necessary, soaking butor dali for 30 to 60 minutes before cooking is highly recommended. Soaking reduces the cooking time, improves texture, and helps neutralize anti-nutrients like phytic acid, making it easier to digest.

How should I store butor dali?

Store dry butor dali in an airtight container in a cool, dry, and dark place to prevent moisture and pests from affecting it. When stored properly, it can remain fresh and flavorful for up to 12 months.

Is butor dali good for diabetics?

Yes, butor dali is beneficial for diabetics because it has a low glycemic index and is high in fiber. These properties help slow down the absorption of sugar into the bloodstream, preventing sharp spikes in blood glucose levels.

RECIPES