legume1 recipes
Split Skinless Urad Dal.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
split urad dalwhite lentilurad dhulivigna mungosplit washed black gramdhuli urad dalivory lentilskinless black gram
SERVING
CALORIES
341
PROTEIN
25.2g
CARBS
58.9g
FAT
1.6g
FIBER
10.5g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 5.0 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories341kcal—
Protein25.2g50%
Carbohydrates58.9g21%
Fiber10.5g38%
Sugar2.5g5%
Total fat1.6g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol0mg0%
Water10g—
MINERALS
Sodium38mg2%
Potassium983mg21%
Calcium154mg12%
Iron7.5mg42%
Magnesium267mg64%
Phosphorus379mg30%
Zinc3.3mg30%
Copper0.90mg100%
Manganese1.4mg61%
Selenium8.2µg15%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K5.0µg4%
Thiamin (B1)0.40mg33%
Riboflavin (B2)0.20mg15%
Niacin (B3)1.4mg9%
Pantothenic acid (B5)0.90mg18%
Vitamin B60.30mg18%
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 cup201g
1 tablespoon13g
1 teaspoon4.3g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter840g
HEALTH BENEFITS
Why eat it.
- ✓High protein content supports muscle repair and growth
- ✓Excellent source of iron to help combat anemia and fatigue
- ✓Contains magnesium and potassium which support heart health
COOKING TIPS
In the kitchen.
- 1Soak for 30-60 minutes before cooking to reduce cooking time and improve digestibility
- 2Skim off any foam that rises to the top during the initial boiling phase
- 3Add a pinch of asafoetida (hing) during tempering to reduce potential flatulence
STORAGE
Keep it fresh.
- Store in a cool, dry place in an airtight container to prevent moisture absorption
- Keep away from direct sunlight to maintain nutritional quality
- Can be stored for up to 12 months if kept completely dry
FAQ
Frequently asked questions.
How long does split skinless urad dal last?
When stored in an airtight container in a cool, dry place, it can last for up to 1 year.
Does urad dal need to be soaked?
While not strictly mandatory for split dal, soaking for 30-60 minutes helps it cook faster and makes it easier to digest.
What is a good substitute for split skinless urad dal?
Yellow moong dal is the best substitute for texture, though the flavor is milder.
Why is urad dal used in idli and dosa batter?
It acts as a natural leavening agent when fermented, providing the characteristic fluffy texture to idlis and crispness to dosas.
Can I freeze cooked urad dal?
Yes, cooked urad dal can be frozen in airtight containers for up to 3 months.
How do I know if the dal has gone bad?
Look for signs of mold, a musty odor, or the presence of small insects (weevils) in the container.
Is urad dal high in protein?
Yes, it is one of the richest plant-based protein sources, containing about 25g of protein per 100g of raw dal.
What are the common dishes made with this dal?
It is commonly used for Dal Tadka, Vada, Idli, Dosa, and various South Indian chutneys.
RECIPES
Cook with split skinless urad dal.
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