Protein4 recipes
sun-dried black gram dumplings.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
urad dal badiurad dal vadiurad dal wadiurad dal vadiyanurad dal wadiyan
SERVING
CALORIES
341
PROTEIN
24g
CARBS
60g
FAT
1.4g
FIBER
18g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories341kcal—
Protein24g48%
Carbohydrates60g22%
Fiber18g64%
Sugar2.1g4%
Total fat1.4g2%
Saturated fat0.20g1%
Cholesterol0mg0%
Water10.9g—
MINERALS
Sodium38mg2%
Potassium1398mg30%
Calcium138mg11%
Iron7.6mg42%
Magnesium267mg64%
Phosphorus379mg30%
Zinc3.5mg32%
Copper1.0mg111%
Manganese1.5mg65%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin K1.0µg1%
Thiamin (B1)0.42mg35%
Riboflavin (B2)0.20mg15%
Niacin (B3)1.4mg9%
Pantothenic acid (B5)1.5mg30%
Vitamin B60.30mg18%
Folate (B9)216µg54%
%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 cup153.8g
1 tablespoon9.8g
1 teaspoon3.3g
1 oz28.4g
1 lb453.6g
1 ml0.7g
1 liter650g
1 piece3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of plant-based protein and dietary fiber, which aids in digestion and promotes satiety.
- ✓Rich in essential minerals such as iron, magnesium, and potassium, supporting blood health and muscle function.
- ✓Naturally low in fat and cholesterol-free, making it a heart-healthy addition to meals.
- ✓Provides complex carbohydrates for sustained energy release.
COOKING TIPS
In the kitchen.
- 1Lightly fry the dumplings in a small amount of oil until golden brown before adding them to curries or gravies. This enhances their flavor and helps them hold their shape.
- 2Add the fried dumplings to the simmering curry during the last 10-15 minutes of cooking to allow them to soften and absorb the flavors without becoming mushy.
- 3Do not soak them in water before cooking, as they can disintegrate easily. Frying is the preferred method of preparation.
- 4Crumbled fried dumplings can be used as a crunchy, protein-rich topping for salads, rice dishes, or yogurt-based preparations (raita).
STORAGE
Keep it fresh.
- Store in a cool, dry, and dark place in an airtight container to prevent moisture absorption and spoilage.
- When stored properly, they can last for 6 months to a year without losing their texture or flavor.
FAQ
Frequently asked questions.
Are sun-dried black gram dumplings healthy?
Yes, these dumplings are highly nutritious, offering 24g of protein and a significant amount of dietary fiber per 100g. They are rich in essential minerals like iron and magnesium, which support blood health and muscle function, and are naturally low in fat.
How much protein is in sun-dried black gram dumplings?
These dumplings are an excellent plant-based protein source, containing approximately 24g of protein per 100g. This makes them a valuable meat substitute for vegetarians and vegans looking to increase their protein intake.
Are sun-dried black gram dumplings vegan and gluten-free?
Generally, yes. They are made from ground black gram lentils and spices, making them naturally vegan and gluten-free. However, always check the label for 'hing' (asafoetida), which is sometimes processed with wheat flour.
Are these dumplings suitable for a keto diet?
No, they are not considered keto-friendly. With 60g of carbohydrates per 100g, they are a high-carb food source, though they provide healthy complex carbohydrates rather than simple sugars.
How do you cook sun-dried black gram dumplings?
The most common method is to lightly fry or sauté the dried dumplings in oil until golden brown, then simmer them in a curry, gravy, or stew. This ensures they soften and absorb the flavors of the dish while maintaining their structure.
What do sun-dried black gram dumplings taste like?
They have a deep, earthy, and savory flavor with a slightly nutty undertone. Depending on the spices added during the drying process, they can also have a peppery or spicy kick and a firm, chewy texture once cooked.
Do I need to soak the dumplings before cooking?
No, soaking is usually not required. Frying them briefly before adding them to a liquid-based dish like a curry allows them to soften perfectly during the simmering process without becoming mushy.
How should I store sun-dried black gram dumplings?
Store them in an airtight container in a cool, dry place. It is crucial to keep them away from moisture to prevent mold; when stored correctly, they can last for 6 to 12 months.
Can I eat sun-dried black gram dumplings raw?
No, they should not be eaten raw. They are made from raw lentil paste that has been dehydrated and require thorough cooking to be digestible and to achieve the intended flavor and texture.
Are these dumplings good for weight loss?
They can be a helpful part of a weight loss diet because their high protein and fiber content (24g and high fiber respectively) promotes satiety. However, they are calorie-dense at 341 calories per 100g, so portion control is recommended.
RECIPES
Cook with sun-dried black gram dumplings.
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