How to cook urad dal for maximum nutrition?
Urad dal, also known as black gram, is a lentil that is popular in Indian cuisine due to its rich flavor and versatility in dishes. This nutrient-dense food is an excellent source of protein, fiber, and micronutrients such as calcium, phosphorus, iron, and potassium. Not only is urad dal low on the glycemic index, but it’s also high in antioxidants and suitable for people with diabetes or who want to manage their blood sugar levels.
One cup of cooked urad dal (200g) contains 235 calories, 13g of protein, 44g of carbohydrates, and 12g of fiber. Additionally, it contains essential vitamins and minerals such as calcium, iron, phosphorus, potassium, thiamine, pyridoxine, and folate, making it a satisfying and filling food that can keep you feeling full for longer.
So how can you cook urad dal to maximize its nutritional value? Firstly, soak the dal overnight to break down complex sugars and fibers, making it easier to digest and reducing cooking time. Using a pressure cooker instead of boiling or slow cooking the dal can retain more of its nutritional value. Overcooking urad dal can cause it to lose some of its nutrients and flavor, so cook it until it is tender but still holds its shape.
Spices and herbs like cumin, coriander, turmeric, and garam masala can also increase urad dal’s antioxidant and anti-inflammatory properties while adding flavor. Salt is an essential part of cooking urad dal, but avoid over-salting to prevent it from losing its nutritional value. Add salt towards the end of cooking, and only add a little at a time until you achieve your desired taste.
In conclusion, urad dal is an excellent addition to any diet, providing many health benefits. By soaking the dal overnight, using a pressure cooker, avoiding overcooking, adding spices and herbs, and avoiding over-salting, you can cook urad dal for maximum nutrition and flavor.