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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Punjabi Wadiyan are a healthy, nutrient-dense food. They are an excellent source of plant-based protein and dietary fiber, which supports muscle maintenance and digestive health. Being low in fat and cholesterol-free, they are a heart-healthy addition to a balanced diet.
Punjabi Wadiyan are very high in protein, providing approximately 22g of protein per 100g. This makes them a superior meat substitute for vegetarians and vegans looking to increase their daily protein intake.
They are typically vegan as they are made from lentils and spices. While the main ingredient (urad dal) is gluten-free, some traditional recipes use asafoetida (hing) which may contain wheat flour; always check the label if you have a gluten sensitivity.
To prepare them, break the sun-dried nuggets into smaller pieces and lightly fry them in a teaspoon of oil until golden brown. Once toasted, they are usually simmered in a tomato-based gravy or cooked with vegetables like potatoes (Aloo Wadi) until they become soft and tender.
They have a robust, savory, and earthy flavor with a distinct spicy kick from black pepper and chilies. Because the lentil paste is often slightly fermented before drying, they also possess a unique, deep umami profile.
Yes, they can be beneficial for weight loss because they are high in fiber and protein, which increases satiety and helps you feel full for longer. To keep the calorie count low, avoid deep-frying them and use minimal oil during the initial toasting phase.
No, Punjabi Wadiyan should not be eaten raw. They are sun-dried and extremely hard, making them difficult to chew and digest without being cooked in a liquid or gravy first.
Punjabi Wadiyan is a versatile ingredient found in cuisines around the world. With 350 calories per 100g and 22 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 1 recipes featuring punjabi wadiyan with step-by-step instructions.
Browse recipes →Store them in an airtight container in a cool, dry place to prevent them from absorbing moisture. When kept dry, they have an excellent shelf life and can last for 6 to 12 months.
Yes, they are generally suitable for diabetics due to their high fiber content and low fat profile, which helps in slower glucose absorption. However, they should be paired with low-glycemic vegetables and consumed in moderation as part of a controlled carbohydrate plan.
The primary ingredient is ground husked black gram (urad dal). This paste is seasoned with a variety of spices including black pepper, cumin, cloves, coriander seeds, and dried red chilies before being shaped into nuggets and sun-dried.