Prerna Porwal
Black gram also known as Vigna Mungo, is one of the important crops which is grown throughout the Indian subcontinent. The crop is resistant to unfavorable climatic conditions and improves the fertility of soil by fixing the atmospheric nitrogen.
‘Black gram’ plays an important role in our daily diet as it contains high % of vegetable protein. To talk about numbers, it has about 26% protein in it, which is nearly three times that of cereals and other essential minerals and vitamins. It is widely used as nutritive fodder for milch animals.
In India, Madhya Pradesh, Uttar Pradesh and Andhra Pradesh are major black gram growing states in terms of area.
Black gram or black lentils are slightly elongated shaped having a sticky texture and bland flavor. White lentils are simply black lentils with the black skin removed.
I have compiled a list of the best sources of Black gram purchase for you all by using best of my knowledge, online research, food magazines and customer reviews and feedback. Below are my 10 top picks of natural, chemical free and healthy black grams. The first 8 brands offer Whole Urad dal or black gram and last 2 picks offer Chilka or split black gram.
Black gram or lentils have exceptional health benefits as follows:
- Rich in iron content prevents anemia.
- Reduces the LDL cholesterol levels.
- Soluble fibre helps in excretion of bile and cleans the digestive system
- Boosts energy levels
- Reduces blood sugar levels
Heals swollen tissues:
As per ancient medication, imbalances caused due to Vata leads to inflammation around tissues and joints which can lead to excruciating pain. Black gram or Urad dal not only soothes the swollen tissues but also reduces the pain in the joints. Simply dry roast the black gram and apply a warm poultice on the affected areas for instant relief. Many people use black gram oil for massaging.
Improves Gut Health:
Black gram is useful in treating issues of constipation, colic and hemorrhoids and aids in proper functioning of liver. It also eases the bowel movement by bulking up the stool. Black gram is thus essential protein rich food that is useful in improving the overall gut health.
P.S. Do not give black gram to your babies, since it is heavy to digest and can cause stomach pain.
Reproductive Health:
Ayurvedic practitioners recommend black gram for improving the sperm count, and enhance reproductive health in men and also correct any hormonal imbalances.
Readers, Black Gram is known to be aphrodisiac food which not only increases sperm count and motility in men, but also prevents disorders like impotency and premature ejaculation.
Whereas in females, consuming urad dal in various forms during menstruation periods reduces abdominal and muscle cramps.
It also solves the issue of scanty period and regularizes the menstrual cycle.
Roasted black gram crushed powder mixed with jaggery helps to increase lactation in the new mothers.
Lowers blood sugars:
Urad Dal or black gram has low GI (glycemic index). When soaked the glycemic index of about 30 grams dal stands at 7.6.
As we discussed above, the black gram is rich in fibre content, which aids in slow absorption of nutrients into the blood and thereby considerably slows down the release of blood glucose.
Reduces high blood pressure:
Readers, if you are a hypertension sensitive person, it’s time to include urad dal recipes in your regular diet. Black urad dal is high on potassium content and prevents the constriction of blood vessels and keeps your blood pressure in check. Its rich iron content aids in the addition of red blood cells, facilitating the supply of oxygen in the body. Moreover the beans, lentils and Indian dal are essential components of the well known DASH diet that helps to control high blood pressure.
For your knowledge gain, let’s check about DASH diet in brief:
DASH is a flexible eating plan which helps to create a heart-healthy eating style for life.
Luckily, the DASH eating plan requires no special foods or complex ingredients. It simply provides daily and weekly nutritional goals. This plan mainly recommends:
· Eating fresh vegetables, fruits and whole grains
· Including fat free or low fat dairy products, fish, poultry, beans (black grams), nuts and vegetable oils
· Limiting foods which are high in saturated bad fats, such as fatty meats, full-fat dairy products and tropical oils such as coconut, palm kernel and mainly palm oils.
· Limit the sugar-sweetened and aerated beverages and sweets.
Strengthens the central nervous system:
Urad dal is very essential to the nervous system as it provides instant energy in carrying out its activities. Several medicinal professionals and nutritionists recommend consumption of black gram for people suffering from facial and partial paralysis, nervous system issues etc.
Development of bones:
· Black gram is rich in minerals like potassium, magnesium, iron, sodium, phosphorus and calcium which play an important role in maintaining the density of bones.
· It is mainly recommended for those individuals with low amounts of calcium, iron and other common nutritional deficiencies.
· Moreover, women in menopausal state should include black gram in their diet for providing extra strength to the bones.
Heals Heart:
· According to studies, regular intake of black gram protects cardiovascular health. It not only lowers the bad cholesterols (LDL) but also prevents atherosclerosis disease.
· It is a condition in which the arteries get narrowed down and hardened, making an empty place for the plaque around your artery wall.
· The potassium and magnesium content helps in improving the blood circulation, prevent health issues related to artery walls and protect the overall cardiovascular health of an individual.
Diuretic effects:
Black gram works as an exceptional diuretic. It basically helps in flushing out body toxins, excess fat and cleanses the kidney. A regular intake of these wholesome pulses also prevents formation of kidney stones.
Exfoliates the skin:
· Black Urad dal is an excellent natural exfoliator. It helps to remove the dirt and dead skin cells from your skin and also makes your skin soft and supple.
· For an easy DIY fix, Take soaked urad dal and mix it with milk to form a thick paste or face scrub and gently rub over the face, let it stay for 25-30 minutes. Once dried, wash it with lukewarm water and see the difference yourself.
Natural bleaching agent:
· Black gram or black dal works as a great natural bleaching agent and helps to lighten your skin tone. It is loaded with essential nutrients and if applied on a daily basis, the skin becomes soft and supple.
· For a quick fix, Take one tsp of soaked urad dal along with a few Almonds and grind them into a thick paste. Using this technique twice a week as a face pack will help in skin brightening.
Lightens the sun tan:
Black gram is a wonder ingredient that helps to cool the body in scorching heat. Simply apply a paste of urad dal mixed with curd on the face and tanned areas of the body. Let it dry and gently rinse it with cool water after 20-30 minutes.
Fights skin acne:
Black gram is known as the powerhouse of antibacterial and antioxidant properties which helps in regeneration of skin. According to experts, regular application of urad dal paste on acne, removes the scars and gives blemish free skin.
Helps to have silky mane
· Friends, if you possess dull, luster-less frizzy hair, black dal is perfect for you. Take a ladle full of urad dal paste mixed with fresh curd and gently apply it on the hair roots and wash it with shampoo to obtain smooth and silky hair.
· We have been reading about this delicious creamy dal for a long time now, and I don’t want to disappoint my ardent readers, so here is an amazing Black gram recipe especially for YOU.
Tata Sampann Urad dal or black gram is pure and unpolished dal procured from finest farmers in our country. It has a negligible amount of saturated fats and free of any stones or foreign particles. This protein rich dal is rich in complex vitamins and minerals which are essential to our body. I am rating this as the best source of Black gram purchase for its exceptional product quality at affordable pricing.
Features:
- Unpolished in nature
- Free of preservatives and chemicals
- Low moisture content
- Packed with Nutrition
Vedaka is an Amazon brand well known for quality food products, its popular segment consists of whole pulses and grains, and one of the widely sold products is Whole Urad dal. The dal does not undergo any chemical cleaning to obtain shine and luster and is also free of any weevils or stones. It is processed and packed hygienically under a strict quality checking process. The natural product freshness can be experienced in every single pack of Vedaka. Moreover, it is moderately priced and affordable to everyone.
Features:
- No artificial colors
- No preservatives
- Loaded with protein content
Natureland Organic food’s black urad whole is medium-sized essential pulse having a great traditional taste, which is organically grown using traditional seeds and cultivation methods. The black gram is machine cleaned and handpicked before sent to packing, to ensure purity and hygiene. This organic whole sabut is healthier, tastier and has high nutritive value as compared to other brands in the segment. Moreover it is rich in dietary fibre and easy to digest.
Features:
- 100% certified organic product
- Boosts immune system, brain and body growth
- No artificial chemicals or added colors
Black gram or Sabut Urad dal of Mangat Ram Dal Mills is well known for its Agmark tag. Being in business from 1965, Mangat Ram has evolved as a renowned player with its constant urge of improvement in technology and emphasis on product quality. The whole urad dal is processed in fully automatic Hi-tech and non-polluting machines. Purified RO water is used in the grain washing and cleaning process. All the products are hygienically packed by machinery without any physical contact and given the nitrogen flush to enhance its shelf life.
Features:
- ISO 9001:2008 Certified Dal mill
- Free from artificial chemicals
- Higher product shelf life
Ronak Raunak Urad dal is a healthy unpolished natural product from the house of Behtareen. The brand Raunak was established in 1957 and has been serving the customers over 63 years now. This ISO certified firm is well known for quality pulses and grains. It has a hygienic processing facility with strict quality control parameters and thus every packet of sabut dal processed and packed is trustworthy. It is one of the most economical products in the segment.
Features:
- 100% vegan product
- ISO 22000:2005 certified
- Unpolished and Untreated product
The premium black dal of Just Organik originates from Uttrakhand region of India. The delicious creamy dal is free from any chemicals, fertilizers or pesticides. The brand is associated with sustainable farming methodology and practices healthy crop growing techniques and guiding the farmers in different aspects of crop cultivation. The product is unpolished and organic certified by various grading labs and facilities.
Features:
- 100% chemical free product
- GMO free
- Protein-rich dal with even grain size
Accept Organic black gram is organic dal, which is basically free of any chemicals right from farm produce to finished product in packed form. The whole urad dal is perfectly processed and sorted for impurities. There is no water, oil or chemical polishing of grains and thereby the original contents are retained. The product is free from synthetic pesticides and GMOs.
Features:
- Certified organic product
- Gluten-free
- No artificial color and zero preservatives
- Rich in taste and aroma
Bytewise Organic Black Urad Dal is highly nutritious and loaded with natural proteins.
Features:
- No chemicals, No artificial interventions
- No pesticides or fertilizers
- Rich in Antioxidants
- Free from adulteration
- Reduces cholesterol levels
Organic Tattva begins from traditional ayurveda experts and organic farmers who do not use any fertilizers, pesticides or chemicals in farming operations. Organic Tattva basically is based on the principles of health, ecology, fairness and care. All the products produced are processed according to NPOP standards of India and EC regulations. The urad dal is triple sorted and thus free of any stones and debris. Also, the product is organic certified by India organics, Jaivik Bharat and USDA organics.
Features:
- 100% vegan product
- No additives and fillers
- Gluten free
MeraKisan Organic Urad Dal is highly nutritious and rich in essential vitamins and proteins.
Features:
- 100% natural and unadulterated
- Premium quality product
- Free of chemicals and artificial fillers
Black gram or Urad dal tends to hold a higher protein content than most of the legumes available for consumption. Here is the nutritive index of black gram:
Energy: 341 Kcal
Carbohydrates: 58.99 g
Protein: 25.21 g
Total Fat: 1.64 g
Dietary Fiber: 18.3 g
Vitamins:
- Folates: 216 mg
- Niacin: 1.447 mg
- Pantothenic acid: 0.906 mg
- Pyridoxine: 0.281 mg
- Riboflavin: 0.254 mg
- Thiamin: 0.273 mg
- Vitamin-A: 23 IU 1%
Minerals
- Sodium: 38 mg
- Potassium: 983 mg
- Calcium: 138 mg
- Copper: 0.981 mg
- Iron: 7.57 mg
- Magnesium: 267 mg
- Phosphorus: 379 mg
- Zinc: 3.35 mg
1. To start with, take a large bowl with ¾ cup or (150-200 grams for 4 people) black urad dal and soak in warm salted water for about 4-5 hours.
2. Now drain off the water and transfer the dal into a pressure cooker.
3. Add 3 cups fresh water and 1 tsp ghee into it.
4. Cover and pressure cook with lid for 5 whistles at least, until the dal is cooked well. Check for the same and allow it to cool.
5. In a separate large kadai, heat 2 tbsp pure ghee and saute 1 bay leaf, 1tbsp cumin and kasuri methi each.
6. Now add 1 chopped onion, 1 tsp freshly prepared ginger garlic paste and 1 red dry chilli in it.
7. Gently saute the mixture well making sure onions turn golden brown.
8. Turn the flame on low mode and add ¼ tbsp turmeric, ¾ tbsp red chilli powder, ½ tbsp coriander powder, ¼ tbsp cumin powder and garam masala each and salt as per your taste.
9. Saute on low flame, until you experience spice aromas.
10. Now add 2 chopped tomatoes and saute until tomatoes turn soft and mushy.
11. Now is the time to add the dal we cooked pressure cooker and mix well.
12. To adjust the consistency, you can add water as per you require.
13. Now cover with lid and let it simmer for 10-15 minutes until the flavours are absorbed.
14. You can lastly add a tbsp of fresh curd or fresh cream in the dal and finally enjoy the delicious ‘maa ki dal’ with hot rotis, naan or rice.
There are several more recipes of Black urad or Sabut urad dal, which are: Dal makhani, Urad dal kachori, Panchmel dal, Thayir vadai recipe, Dal Bukhara and many more.
1. What are the other names of black gram?
Black gram is called Vigna mungo, black lentils, urad bean, ulundu paruppu, minapa pappu, mungo bean in different regions.
2. What is skinned black gram?
Readers, Husked Black gram is most commonly sold as white lentil or white urad in the market. It is basically obtained by removing the skin or outer layer of black gram. It is a very popular item in Punjabi cuisine of India.
3. What is the price of black gram?
The prices of black gram vary region to region based on several factors including seasonal produce and consumer demand, average price ranges between INR 120 to 180 per kg.
4. Does black gram increase weight?
Yes, disappointed friends, black gram beans are perhaps referred to as ‘Masha’ in the Ayurvedic studies. Moreover, it is recommended for gaining weight and improving your immunity.
5. Is black gram good for the kidney?
Black gram or dal is diuretic in nature and helps to maintain a healthy kidney. As per research adequate intake of black lentils aids in flushing out toxins, uric acid, excessive fat and calcium, which tends to get deposited in our kidney and form stones.
6. Is black gram good for skin?
Black gram or lentils is packed with a host of health benefits which helps in improving the skin’s texture. Yes, it is a great option for skin as it is loaded with essential minerals that make your skin look soft and supple.
7. Can we eat black gram daily?
Yes, of course, but in moderation. Black gram is an excellent source of dietary fiber, isoflavones, B complex vitamin, iron, copper, calcium, magnesium, zinc, potassium, phosphorus and sodium which together offer numerous healing health benefits.
8. Is black gram good for hair?
Black gram is a great source of protein and helps to prevent hair fall and repair dry and brittle hair. Along with high contents of proteins, iron and fatty acids black gram adds shine and luster to your hair and solves the issues of hair loss considerably. Thus it’s a good pick for hair care.
9. Is black gram acidic or alkaline?
Alkaline! Black gram has rich alkaline properties and is well known for its feature of efficiently cleansing the clogged skin pores. It removes the excess accumulation of oil and makes your skin soft and supple.
10. Is black gram the same as urad dal?
Black Gram, also known as “Urad Dal,” called lentils, are basically related to cowpeas and mung beans and are grouped together in pulses category. The creamy black dal consists of an outer layer of blackish color, which when removed is well known as urad dal.
11. What is the Colour of black gram?
The skinned black gram is dark in color. To be precise it’s Black with a greenish tint. Many a times the grain has a brownish tint due to presence of mud or dust. This color is easily wiped off during the pre-washing process before cooking.
12. Is black gram rich in protein?
Yes, Friends. Black gram is very nutritious as it contains high levels of protein (about 25gms in consumption of 100gm)
13. Do you need to soak black urad dal before use?
Yes! The black urad dal requires warm salted water soaking for about 4-5 hours minimum. At many restaurants, the black gram is allowed to soak overnight for best desired taste.
The whole urad beans or black grams with husks have a black color covering, while the split and husked beans have a creamish white color. In our Indian markets the split urad dal is available with the husks or black covering on them. These husked split lentils are commonly called as chilke wali urad dal. Also, we get husked whole beans or white urad in the market which are used to make idli, dosa and medu vada.
Black Urad dal has high protein content and is loaded with essential vitamins, minerals and fibre. Do not forget to add spices or herbs like cumin seeds, asafoetida or hing, fennel seeds and ginger, etc which helps in making these lentils easier to digest.
Black gram or Sabut Urad dal both in whole and split forms can be used to make a variety of delicious recipes ranging from breakfasts, snacks, lunch and dinner. I have picked 10 best brands of black grams in the market for your purchasing ease, check it out and enjoy the delicious mouth watering recipes of creamy Black dal.
Tada!