Urad Dal /Split Black Gram Curry

August 8, 2012mayurisjikoni

What is Urad Dal?

Urad is known by several names – black gram, urad bean, vigna mungo, mungo bean or black matpe bean. Grown widely in the Indian Sub Continent it is used not only for curries but for so many other dishes. Urad dal, whole or split is a vital ingredient in preparing fermented batter for idli, dosa and medu vada. Its also added to so many varieties of fritters, Dahi Vadas wouldn’t be the same without this dal. Papads or poppadoms that every Indian Restaurant serves and people love is made from urad dal. Basically, whichever Indian Cuisine you make, this dal is an essential pantry ingredient.

Two Types of Urad Dal

Urad is generally the name used when referring to the whole bean and urad dal is when its split. There are two types of urad dals available in the market – one with the black skin and one without the black skin. Both are used, though I prefer the one with the skin as it adds fibre to one’s diet. However, sometimes when I don’t get urad dal with the skin I buy the one without the skin.

Health Benefits of Urad Dal

Its rich in dietary fibre which helps to keep the digestive system healthy
Rich in magnesium and potassium, its good for heart health, improving circulation and preventing build up of bad cholesterol.
Its a rich source of protein
Urad dal contains calcium and therefore helps to maintain bone health.
Helps to control blood sugar levels therefore making it a good bean for diabetics.

My Favorite Dal

Urad Dal/ Split Black Gram Curry is easy, tasty and creamy without the cream. I tend to make this dal every week and serve it with hot chapattis as its my favorite.Why you should have Dals, Beans or Lentils in your daily diet

Why you should include lentils and beans in your daily diet

Besides the above mentioned reasons, vegetarians need to get their protein requirement from dairy products and any type of dal, beans and lentils. Its best to prepare different types of dals everyday either for lunch or dinner or both. I tend to make dals every day. Our normal lunch is a dal, some vegetable and either roti or rice. During a regular health checkup, the doctor who evaluated our reports asked me what our daily meals are like. When I told him the usual dal, sabji, roti or rice, he was happy and stressed that many people presume that our traditional meal is not healthy. However, its a perfectly balanced meal as log as one enjoys it in controlled portions and without too much fat in it. There is nothing more satisfying than the dal, vegetable and roti or rice meal.

How to Include Beans, Lentils in your daily diet

Here are some curries that you may like to prepare to include them in your daily diet. I usually try to make different curries everyday including different beans or lentils so that the family doesn’t get bored of one dish only.

Ingredients required for Urad Dal /Split Black Gram Curry

Urad Dal – easily available in Indian Stores and nowadays in Supermarkets too, use either the one with the skin or without the skin.
Onion – Finely chopped is best and make sure you stir fry it over low heat for flavour. No one likes the bitter taste of burnt onion.
Garlic – add according to your taste. Can either add it minced of finely chopped.
Tomato – not too much tomato is required. If you don’t have fresh tomato, use tomato puree – about ¼ cup.
Water – for cooking the urad dal
Green Chilies – I prefer to use the paste but you can chop it finely and add to the curry.
Ginger – use paste or cut it into thin strips
Garam Masala – buy ready made or follow this recipe
Cumin Seeds – jeera
Mustard Seeds – rai
Asafetida – also known as hing. Its an optional ingredient
Turmeric Powder – haldi, hardar
Salt
Ghee /Oil – required for stir frying the onion, garlic, ginger and chilli and also for tempering
Fresh Coriander – chopped for garnishing. If you don’t have any, omit it.

Dietary Tips:

This Curry is Gluten Free if you don’t use asafetida. If you get gluten free asafetida, then use that.
For a Vegan Curry, don’t use ghee. Use any oil of your choice.
For a Satvik friendly curry, avoid adding onion and garlic. It tastes equally good without it. I tend to add a little more of the ginger.

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