Any traditional Indian meal is incomplete with that hot steaming ladle of dal.
One of the most highly valued ingredients in Indian cuisine, dals hold a special place in Indian kitchens. Each Indian kitchen dishes out dals in various avatars like plain dal, with veggies and green leafy vegetables or just with aromatic tempering along with ghee.
Dal is everyone’s comfort food. While toor dal forms a main ingredient in sambar for South Indians, Maharashtrians’ love amti dal while Gujaratis’ vouch by their khati meeti dal and each dish serves a unique distant flavor, aroma and taste.
All dals are one of the prime source of protein for vegetarians heaped with the rich nutrient profile.
Let’s explore different varieties of dals and health perks.
Green Gram Dal/Moong Dal
Green gram dal or moong dal is one of the commonly used lentil incorporated into the meal from delicious curries to desserts. Whole moong dal or split dal is consumed as protein bound sprout, as it is heaped with dense nutrients including manganese, magnesium, phosphorus, copper, potassium, zinc, folate vitamins and an excellent source of protein and dietary fibre.
- It is one of the easily digestible pulses of all dals that can be included in any therapeutic diet plan.
- Lowers cholesterol levels and reduces the risk of heart disease.
- A healthy protein for diabetes that helps in regulating blood sugar levels and good for all weight watchers.
- Loaded with B vitamins, controls PMS symptoms. You can also eat moong dal at night, as it is easily digestable.
Urad dal or black gram dal is usually used as whole black gram and white when it is deskinned as whole or spilt. Urad dal is the main ingredient that offers rich and delicious taste to very famous dal makhana. Urad dal items like idly, dosa, tasty bonds and vadas are a staple for breakfast and it is piled up with protein, potassium, calcium, iron and vitamins A and C.
- Abundant in both soluble and insoluble dietary fibre, urad dal promotes digestion.
- Improves and strengthen bones.
- Boosts energy and controls blood sugar levels.
- Maintains the skin and hair health.
Toor dal is also known as arhar dal or pigeon dal, a common ingredient in the Indian Kitchen. The must-have dish in any South Indian meal sambar, is made with toor dal. It is filled up with nutrients such as a protein, potassium, iron, folic acid, magnesium and B vitamins.
- An excellent source of folic acid it is highly beneficial for pregnant women to preventing neural tube birth defects.
- A great source of fibre, regular eating of legumes can be a part of healthy diet plan that lowers the risk of heart disease, stroke and diabetes.
Masoor dal or red lentils is a commonly used lentil in the Indian cooking. An extremely beneficial dal for health, that goes well when added with any vegetable. It is loaded with protein, fibre, magnesium, calcium, B vitamins and folate that boost overall health.
- Rich in essential nutrients masoor dal promotes skin health and prevents acne.
- Good source of dietary fibre regulates blood sugar spike.
- Abundant in protein, mineral and antioxidants masoor dal help to boosts immunity.
Bengal Gram Dal
Bengal gram dal is the split chana dal that comes loaded with nutrients. You can make it into delicious fritters, soups, dal, salads and curries. It is super rich in protein, folate, zinc calcium and dietary fibre.
- Loaded with fibre helps to stabilize blood glucose levels.
- Lowers cholesterol level and reduce the risk of heart disease.
- Promotes bone development and strengthens bone.