Urad dal is an extremely versatile, tasty and healthy pulse that can be cooked in a variety of ways — from chutneys to dosas. An extremely nutritious pulse, it is rich in protein. So, if you do not eat eggs or meat, you needn’t worry — your muscles, hair and nails will still be protected with this pulse. Ensure that you have it with lemon or tomatoes, since protein is best absorbed when had with vitamin C.
Urad dal is also a rich source of various nutrients. This includes a variety of B vitamins: thiamine, riboflavin and niacin are excellent for your hair, skin and eyes, they also help improve muscle tone as well as your immunity. B vitamins, when consumed in food, are also known to help fight pancreatic cancer.
This pulse has been known to be beneficial for several years. It is mentioned in Ayurveda that black gram aids in boosting male potency and fertility. It also helps increase sperm count. Urad dal is helpful to diabetics, since it is low on the glycemic index. Therefore, have it in any form if you wish to keep your diabetes in control with food that is healthy and tasty. Urad dal also benefits those with liver problems.
The writer is a Mumbai-based nutritionist
The black hole
Depression is a menace. But you can ease it by eating the following:
n Banana, the happy fruit rich in chemical serotonin, can be consumed in any form. Eat it plain or mix it in a smoothie.
n Potato is equally good. However, don’t fry it. Have it boiled or baked or put it in your salad.
n Whole grain wheat is also good for someone suffering with depression.
URAD DAL
Ingredients
1 cup urad dal; 1 onion, sliced
1 tomato, diced (optional); 1 tsp ginger, grated; 1-2 green chillies, chopped; coriander leaves; 1 tsp cumin seeds (jeera); 2 bay leaves, 2 cloves,
1/2 tsp turmeric powder, salt/red chilli powder to taste,
a pinch of garam masala; 2 tbsp oil; 1 tsp lemon juice
Method
n Clean and wash the dal and soak in water for 10-15 mins.
n Boil in 5 cups of water till soft but not pasty. Remove the water and keep aside.
n Heat oil in a kadhai and add cloves, bay leaves and cumin seeds, allow spluttering.
n Now add ginger, onion and green chilli and stir-fry till golden brown.
n Add tomato (if using) and fry till soft. Add all dry masalas and fry for a moment.
n Now add dal and lemon juice, mix very gently.
n Sprinkle garam masala and garnish with coriander.
n Serve hot.