Unpolished Urad Dal Chilka

Nutritional Profile:

• Macronutrients: High in protein and dietary fiber. Contains a moderate amount of carbohydrates and low in fat.
• Vitamins: Rich in B vitamins, particularly B1 (thiamine), B2 (riboflavin), B3 (niacin), and folate.
• Minerals: Good source of iron, magnesium, potassium, calcium, and phosphorus.
• Other Nutrients: Contains antioxidants and beneficial plant compounds.

Health Benefits:

• Protein Source: Excellent plant-based protein source, essential for muscle building and repair.
• Digestive Health: High fiber content aids in digestion and prevents constipation.
• Bone Health: Rich in calcium and phosphorus, supporting bone health and strength.
• Heart Health: Contains potassium and magnesium, which help regulate blood pressure and support heart health.
• Energy Boost: Provides sustained energy due to its complex carbohydrates and iron content.

Cooking Uses:

• Dal: Often cooked into a thick, hearty dal (soup or stew) with spices, onions, tomatoes, and garlic.
• Batter: Used in batters for making traditional South Indian dishes like dosa, idli, and vada.
• Curries: Incorporated into various curries, sometimes combined with other lentils and vegetables.
• Soups and Stews: Added to soups and stews for extra protein and texture.

Preparation Tips:

• Soaking: Soak urad dal chilka for 4-6 hours or overnight to reduce cooking time and enhance digestibility.
• Cooking: Boil or pressure cook until the lentils are soft. It usually takes about 25-30 minutes on the stovetop or 10-15 minutes in a pressure cooker.
• Seasoning: Flavor with a combination of spices such as cumin, coriander, turmeric, and mustard seeds. Aromatics like onions, garlic, and ginger add depth to the dishes.
• Consistency: Adjust the consistency of the dish by adding water or broth to achieve the desired thickness.
Storage:
• Dry Lentils: Store in an airtight container in a cool, dry place. They have a long shelf life and can last for several months.
• Cooked Lentils: Store in the refrigerator for 3-4 days or freeze for longer storage.

Popular Recipes:

• Urad Dal Tadka: A flavorful dal preparation where cooked urad dal chilka is tempered with spices, onions, garlic, and ginger.
• Punjabi Urad Dal: A traditional North Indian dish made with urad dal chilka, tomatoes, and a blend of spices, often enjoyed with rice or roti.
• Urad Dal Chutney: A spicy chutney made with ground urad dal chilka, coconut, and spices, typically served with dosas and idlis.
• Dal Makhani: A rich, creamy dish made with urad dal chilka and kidney beans, cooked with butter, cream, and aromatic spices.