Protein4 recipes
split black gram lentils.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
urad dalurad daalblack lentils
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 0 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories341kcal—
Protein25.2g50%
Carbohydrates58.9g21%
Fiber18.3g65%
Sugar2.1g4%
Total fat1.6g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol0mg0%
Water10.1g—
MINERALS
Sodium38mg2%
Potassium983mg21%
Calcium138mg11%
Iron7.5mg42%
Magnesium267mg64%
Phosphorus379mg30%
Zinc3.3mg30%
Copper0.90mg100%
Manganese1.4mg61%
Selenium8.2µg15%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K0µg0%
Thiamin (B1)0.27mg23%
Riboflavin (B2)0.25mg19%
Niacin (B3)1.4mg9%
Pantothenic acid (B5)0.90mg18%
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 cup192g
1 tablespoon12g
1 teaspoon4g
1 ml0.8g
1 liter800g
HEALTH BENEFITS
Why eat it.
- ✓Provides essential minerals like magnesium, potassium, and folic acid, supporting heart health and nerve function.
COOKING TIPS
In the kitchen.
- 1Rinse the lentils thoroughly under cold water before cooking. Soaking for 30-60 minutes can reduce cooking time and improve digestibility.
- 2Split black gram lentils cook down to a creamy, thick, and slightly glutinous texture, making them an excellent thickener for soups and stews like Dal Makhani.
- 3They are a primary ingredient for making fermented batters for South Indian dishes like idli and dosa when ground into a paste.
- 4Do not add salt or acidic ingredients like tomatoes until the lentils are fully cooked, as it can toughen them and increase cooking time.
STORAGE
Keep it fresh.
- Store in a cool, dark, and dry place inside an airtight container to protect from moisture and pests.
- When stored properly, they can last for up to a year, but are best consumed within six months for optimal flavor.
FAQ
Frequently asked questions.
Is split black gram healthy?
Yes, split black gram is highly nutritious, offering 25.2g of protein and significant dietary fiber per 100g. It is rich in iron, magnesium, and potassium, which support heart health, nerve function, and energy levels.
How much protein is in split black gram?
Split black gram is an excellent plant-based protein source, containing approximately 25.2g of protein per 100g. This makes it a staple for vegetarians and vegans looking to meet their daily protein requirements for muscle repair and growth.
How do you cook split black gram?
It is typically boiled until soft and used in dals, stews, or ground into a paste for fermented batters like idli and dosa. For the best texture, simmer it with water and spices for about 20-30 minutes until it reaches a creamy consistency.
What does split black gram taste like?
It has a mild, earthy, and slightly nutty flavor with a distinctively creamy and mucilaginous texture when cooked. Because of its neutral profile, it absorbs the flavors of spices, ginger, and garlic very effectively.
Do I need to soak split black gram before cooking?
While not strictly necessary for split varieties, soaking for 30-60 minutes reduces cooking time and improves digestibility. Soaking also helps neutralize anti-nutrients like phytic acid, making the iron and magnesium more bioavailable.
What is the difference between whole and split black gram?
Whole black gram has its black skin intact and takes longer to cook, whereas split black gram is halved and often has the skin removed. The split version (Urad Dal) cooks much faster and results in a smoother, creamier texture suitable for soups and batters.
RECIPES
Cook with split black gram lentils.
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