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A light and fragrant Bengali lentil soup made with split urad dal. It's subtly flavored with fennel seeds and ginger, offering a comforting and unique taste that pairs perfectly with steamed rice.
Cook the Dal
Prepare the Tempering (Phoron)
A light and fragrant Bengali lentil soup made with split urad dal. It's subtly flavored with fennel seeds and ginger, offering a comforting and unique taste that pairs perfectly with steamed rice.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 233.11 calories per serving with 12.35g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Combine and Simmer
Serve
For extra texture and flavor, fry a few sun-dried lentil dumplings (bori/vadi) until golden and add them to the dal during the final simmer.
Add a pinch of Bengali garam masala (containing cinnamon, cardamom, and cloves) at the end for a warmer, more complex aroma.
This recipe is naturally free of onion and garlic, making it suitable for 'niramish' or vegetarian days in Bengali households.
Kolai dal (Urad dal) is a fantastic source of protein, essential for muscle building, tissue repair, and overall body function.
The combination of fiber from the lentils, along with digestive spices like ginger, fennel, and asafoetida, helps promote healthy digestion and prevent bloating.
Being a good source of iron, this dal helps in preventing anemia and boosting energy levels by improving hemoglobin production in the blood.
This lentil is packed with essential minerals like magnesium, iron, potassium, and calcium, which play a crucial role in improving bone mineral density.
Kolai Dal is the Bengali name for split and skinned urad dal (black gram lentils). It is white in color and known for its creamy texture and mild flavor when cooked.
Yes, it is very healthy. It's an excellent source of plant-based protein and dietary fiber, which aids digestion. It's also rich in iron, folic acid, and magnesium. This recipe is low in fat and naturally gluten-free.
One serving (approximately 1 cup or 245g) of this Kolai Dal contains around 230-250 calories, depending on the amount of ghee or oil used.
Absolutely. Soak the dal for at least 1-2 hours. Then, cook it in a heavy-bottomed pot with water, salt, and turmeric until it's soft and cooked through. This will take about 40-50 minutes.
Urad dal has a natural tendency to become slightly slimy or mucilaginous. Overcooking or over-whisking can exacerbate this. Cook until just soft and whisk gently to maintain a good texture.
Leftover Kolai Dal can be stored in an airtight container in the refrigerator for up to 2-3 days. It will thicken upon cooling, so you may need to add a little hot water while reheating.
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