Health Benefits of the 7 Main Dals of Indian Household
Dals (pulses) are an integral part of every Indian meal. They are a major source of proteins for vegetarians. There are more than a dozen types of dals and many more ways they can be prepared. Each dal has its unique taste and nutritional profile, which can provide a whole range of health benefits.
In this article, you will learn about the nutritional values of different types of dals. Take advantage of this information, order your next dal dish from Mealawe and enjoy a nutritious meal with your family.
Split chana dal (Bengal gram dal)
This dal has a slightly nutty flavor and is packed with nutrients. It is used to make dals, soup, curries, snacks, soup, and flour.
It has high fiber and protein content. Since it has a low glycemic index, it is excellent for those at risk of diabetes. Besides B complex vitamins like B1, B2, B3, and B9, it also contains zinc and calcium.
It strengthens bones and helps reduce the risk of heart disease by lowering cholesterol.
One serving (100 grams) of cooked chana dal contains 90.45 calories.
Also Read: The Science Behind Indian Thali
Toor dal (Pigeon peas)
Toor dal is known by different names all over India. It is also called Arhar dal, Rahri Dal, Tuvar dal, Kandulu, and Thuvara Parippa. In addition to being used to prepare dal for the main meal, it is also used to make dal halwa and paruppa vada.
Besides proteins, carbohydrates, and fiber, this dal also contains vitamins B, C, E, and K and minerals like potassium, magnesium, and zinc.
It helps maintain healthy metabolism and stabilizes blood pressure. It is also good for heart and bone health.
One serving (100 grams) of cooked Toor dal contains 151 calories.
Split yellow moong dal
Moong dal is one of the most commonly used dal in Indian households. It is used to make khichdi, salads, and stuffed paranthas.
It is rich in folate, which helps to produce and maintain cells. Flavonoids present in moong dal help to lower inflammation. It also contains magnesium which helps to build immunity. It also is a good source of phosphorus.
This dal is low in calories and fat and rich in protein and fiber. It is also a rich source of B vitamins, which are essential for metabolism.
One serving (100 grams) of yellow moong dal contains 116 calories.
Masoor dal
While the split variant of this dal comes in shades of orange, yellow, or pink, the unsplit Masoor dal is brown.
Masoor dal is a good source of vitamins A, C, and E, which are essential for healthy eyesight. Its high calcium and phosphorus content makes regular consumption of this dal good for bones and teeth. Masoor dal is excellent for anemic and pregnant women as it is iron-rich.
One serving (100 grams) of split masoor dal contains 147 calories.
Whole black urad dal
This dal is popular all over the country. It is used to make dal makhani, a popular north Indian dish, while in the south, the split version of this dal is used to make dosa, vada, and papad.
Urad dal is rich in dietary fiber, isoflavones, and vitamin B complex. It improves digestion, boosts energy, improves skin health, and promotes heart health. The antioxidants in this dal also help to reduce pain and inflammation in the body.
One serving (100 grams) of whole black urad dal contains 191 calories.
Whole black urad dal
This dal is popular all over the country. It is used to make dal makhani, a popular north Indian dish, while in the south, the split version of this dal is used to make dosa, vada, and papad.
Urad dal is rich in dietary fiber, isoflavones, and vitamin B complex. It improves digestion, boosts energy, improves skin health, and promotes heart health. The antioxidants in this dal also help to reduce pain and inflammation in the body.
One serving (100 grams) of whole black urad dal contains 191 calories.
Rajma (red kidney beans)
Rajma originally came to India from Central America but is now a popular dish all over India. The varieties of rajma grown in India include red rajma, black rajma, Kashmiri rajma, whate rajma, and chitra rajma.
Rajma has a low glycemic index and contains lean proteins, some carbs, and very little fat. It is rich in amino acids like arginine and leucine, which help to control insulin levels. Consuming rajma regularly can also help lower high blood pressure and cholesterol levels.
One serving (100 grams) of boiled rajma contains 140 calories.
Kabuli chana (Chick peas)
Kabuli chana is an all-time favorite of the young and the old. It’s called chhole in Punjab, Kondaikadali in Tamil, Kadale in Kannada, Sanagalu in Telugu, and Kadala in Malayalam.
These chana are an excellent source of fiber, folate, manganese, and tryptophan and provide nutrients like iron, phosphorus, copper, and protein.
The high fiber content helps in reducing cholesterol and improving digestion. Kabuli chana also contains phytochemicals like saponins that have antioxidant effects.
One serving (100 grams) of Kabuli chana contains 164 calories.
final thoughts
A single serving of dal can provide a variety of nutrients like protein, iron, potassium, zinc, and several vitamins. A bowl of dal with your meal can give you proper nutrition and the energy that you need. With all the health benefits and goodness that dals provide, aren’t you tempted to choose from the dal options available at Mealawe?
Amazing Health Benefits of Dal ka Paani
Dal ka pani, also known as lentil soup or lentil water, is a traditional Indian remedy often used for its myriad health benefits. Made by boiling lentils and straining the liquid, this simple yet nutritious broth is rich in vitamins, minerals, and other essential nutrients. Here is an in-depth look at the amazing health benefits of dal ka pani as explained by a leading dietician for weight loss and diabetes, Avni Kaul, in this blog.
What are the health benefits of Dal ka Pani?
Rich in Nutrients – Dal ka pani is packed with essential nutrients, including protein, fibre, vitamins, and minerals. Lentils are a great source of B vitamins, iron, magnesium, potassium, and zinc. These nutrients are crucial for various bodily functions, such as energy production, immune support, and maintaining healthy bones and muscles.
Digestive Health – One of the primary benefits of dal ka pani is its positive impact on digestive health. The high fiber content in lentils helps promote healthy bowel movements and prevent constipation. Additionally, the broth is easy to digest, making it an excellent choice for people with sensitive stomachs or those recovering from illnesses.
Weight Management – Dal ka pani can be a valuable addition to a weight management plan. It’s high protein and fiber content help increase feelings of fullness and reduce overall calorie intake. Drinking dal ka pani before meals can help curb overeating and support healthy weight loss.
Boosts Immunity – The vitamins and minerals in dal ka pani, particularly vitamin C and zinc, play a crucial role in boosting the immune system. A strong immune system helps the body fend off infections and illnesses more effectively, ensuring overall well-being.
Heart Health – Regular consumption of dal ka pani can contribute to heart health. Lentils are known to lower bad cholesterol levels and reduce blood pressure, both of which are risk factors for heart disease. The potassium and magnesium in the broth also help regulate heart function and maintain healthy blood vessels.
Energy Boost – Dal ka pani is an excellent source of iron, which is essential for the production of haemoglobin in red blood cells. Hemoglobin transports oxygen throughout the body, providing the energy needed for daily activities. This makes dal ka pani particularly beneficial for individuals with anaemia or those experiencing fatigue.
Hydration – Staying hydrated is crucial for overall health, and dal ka pani can contribute to your daily fluid intake. The broth helps keep the body hydrated, which is essential for maintaining healthy skin, regulating body temperature, and ensuring proper organ function.
Supports Bone Health – The calcium, magnesium, and phosphorus in dal ka pani are vital for maintaining strong and healthy bones. These minerals work together to support bone density and prevent conditions such as osteoporosis.
Diabetic-Friendly – Dal ka pani has a low glycemic index, meaning it does not cause a rapid spike in blood sugar levels. This makes it a suitable option for individuals with diabetes or those looking to manage their blood sugar levels effectively.
Post-Illness Recovery – Due to its high nutritional value and easy digestibility, dal ka pani is often recommended for individuals recovering from illnesses or surgeries. It provides essential nutrients and energy without putting a strain on the digestive system.
How to Make Dal ka Pani?
Ingredients:
- 1 cup of lentils (moong dal or toor dal are commonly used)
- 4-5 cups of water
- A pinch of turmeric
- Salt to taste
- Optional: A pinch of asafoetida (hing) and cumin seeds for added flavor
Instructions:
- Rinse the lentils thoroughly under running water.
- Put the rinsed lentils, water, turmeric, and salt in a large pot.
- Bring the mixture to a boil, then reduce the heat and let it simmer until the lentils are soft and fully cooked (about 20-30 minutes).
- Strain the mixture to separate the liquid from the lentils.
- Optionally, you can temper the dal ka pani with asafoetida and cumin seeds for additional flavor.
Enjoy the dal ka pani as a warm, nourishing broth.
Dal ka pani is a versatile and nutritious addition to your diet, offering a range of health benefits from improved digestion to enhanced immunity. Its simplicity and ease of preparation make it a convenient option for those seeking a healthy and wholesome dietary supplement. Whether you are looking to boost your overall health or recovering from an illness, dal ka pani is a timeless remedy worth incorporating into your daily routine.