Looking for a Personalized Diet Plan?
Pressure cook dal
In a large bowl take black urad dal and soak in enough water for 3 hours. Drain off the water and transfer to a pressure cooker, add water and cook until dal is soft
- Serving Size 1 Small Cup (100 g)
- Calories94.2 kcal
- Carbs10.6 g (42.5 kcal)
- Protein4.0 g (16.1 kcal)
- Fats4.0 g (35.6 kcal)
Black gram dal recipe
Black gram dal is a good source of dietary fiber, manganese, vitamin B5, vitamin C, beta carotene, and an excellent source of lutein, vitamin D. It helps lower the risk of heart disease and strengthen bones.
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Black gram dal
60 Grams
Tomato ripe local
100 Grams
Coriander leaves
20 Grams
Onion big
100 Grams
Turmeric powder
0.5 Tea Spoon
Salt
0.5 Grams
Water
150 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Bay leaves
2 Grams
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Add spices
In a large kadai, heat ghee and saute bay leaf, cumin seeds, add onion, ginger garlic paste and chilli.
3
Sautee the spices
Saute well making sure onions turn golden brown, keeping the flame on low, add turmeric, chili powder, garam masala, coriander powder, and salt. Saute on low flame, until spices turn aromatic.
4
Add tomatoes
Add chopped tomatoes and saute until tomatoes turn soft and mushy. Add in pressure-cooked dal and mix well. also, add 1 cup water or as required adjusting consistency as desired.
5
Simmer the dal and serve
Cover and simmer for 10 minutes or until flavours are absorbed. Now add chopped coriander and mix well. Finally, enjoy black urad dal with roti or rice.
Nutrition Label
Black gram dal
- Serving Size1 Small Cup (100 g)
- Calories94.2 kcal
- Carbs10.6 g
- Fiber3.7 g
- Sugar1.7 g
- Protein4.0 g
- Fat4.0 g
- Saturated fat2.1 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat0.4 g
- Cholesterol8.3 mg
- Sodium51.4 mg
Also Known As
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Black gram dal | Matar Makhana Koora | Matar makhana sabzi | Matar makhana shobji |
|---|---|---|---|---|
| Calories | 94.2 kcal | 130.3 kcal | 130.3 kcal | 130.3 kcal |
| Carbs | 10.6 g | 13.2 g | 13.2 g | 13.2 g |
| Protein | 4 g | 3.9 g | 3.9 g | 3.9 g |
| Fat | 4 g | 6.9 g | 6.9 g | 6.9 g |
| Fiber | 3.7 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 1.7 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 51.4 mg | 270.3 mg | 270.3 mg | 270.3 mg |
| Cholesterol | 8.3 mg | 16.1 mg | 16.1 mg | 16.1 mg |
