Black Gram (Urad Dal): 9 g Protein & 32 % Iron in One Cup Cooked
A humble South-Asian pulse that delivers complete protein when paired with rice, gut-loving fiber and a creamy texture perfect for dals, dosas and even brownies.
What Is Black Gram?
Black gram (*Vigna mungo*), called **urad dal** once skinned and split, is a small black-seeded legume native to the Indian subcontinent. Its ivory interior turns silky when simmered, giving famous dishes like dal makhani their luxurious body.
Nutrition per 1 cup cooked (200 g)
|Calories|Protein|Fat|Carbs|Fiber|Iron|Folate|Calcium|
|---|---|---|---|---|---|---|---|
|189 kcal|9 g|0.7 g|32 g|15 g|5.8 mg (32 % DV)|147 µg (37 % DV)|76 mg (6 % DV)|
Why Add It to Your Pantry
- **Plant protein** + rice ⇒ complete amino-acid profile.
- **Soluble & insoluble fiber** aid cholesterol management and digestion.
- Rich in **iron & folate**—key for energy metabolism and prenatal health.
- Low glycaemic index helps steady blood-sugar release.
Drawbacks & How to Mitigate
- Like all legumes, contains **phytates & raffinose** → soak 8 h, discard water and pressure-cook to cut gas and boost mineral absorption.
- Raw urad flour has trypsin inhibitors—always cook thoroughly before eating.
Culinary Uses
- **Dal Makhani**: slow-cook whole beans with tomato, ginger and a splash of cream.
- Ferment 1 : 2 urad:rice batter 8 h for fluffy **idli** or crisp **dosa**.
- Blitz cooked beans into **vegan brownie** batter for extra fudginess.
- Dry-roast and grind for a crunchy tempering in South-Indian curries.
Buying & Storage
- Choose **shiny, unbroken beans**; avoid musty smell.
- Store in an airtight jar in a cool place up to **12 months**.
- Cooked beans freeze well—portion into cups and freeze for 3 months.
- 1. Black Gram (Urad Dal)