What is whole urad, whole black lentil? glossary, uses, recipes, benefits

Whole urad, often referred to as kali urad or black gram in the Indian context, is a crucial legume with a distinctive earthy flavor and a robust texture. Unlike its split and skinned counterpart (urad dal), whole urad retains its black skin, which contributes significantly to its nutritional profile and unique taste. It's a staple in many Indian households, valued for its versatility and its ability to create rich, creamy dishes when slow-cooked.

The uses of whole urad across India are extensive and deeply embedded in regional culinary traditions. In North India, particularly in Punjabi cuisine, kali urad is the star ingredient of the iconic Dal Makhani, a slow-cooked, creamy lentil dish often enriched with butter and cream. In South India, while the split and dehusked urad dal is more common for idli and dosa batters, whole urad also finds its place in certain traditional preparations. It's used in various stews, curries, and even some fritters, showcasing its adaptability to diverse flavor profiles and cooking methods.

Whole urad is easily available throughout India, found in every local grocery store, supermarket, and traditional grain shop. Its widespread availability ensures that it's a constant presence in Indian kitchens, accessible to all. Furthermore, it is a very cheap and economical source of protein, making it an essential component of the daily diet for a large segment of the population, especially for those relying on vegetarian sources of nutrition. Its affordability helps ensure food security and provides a cost-effective way to add vital nutrients to meals.

Numerous recipe examples highlight the culinary versatility of whole urad. Beyond the famous Dal Makhani, it's used to make Dal Bukhara, another rich and flavorful preparation. In some parts of India, it's incorporated into sundals (a South Indian stir-fry of legumes) or even into savory snacks after being sprouted. The long cooking time that whole urad typically requires allows it to develop a complex depth of flavor, making it a favorite for hearty, comforting dishes that are often enjoyed with rice or various Indian breads like naan or roti.

The benefits of consuming whole urad are substantial. It is an excellent source of plant-based protein, making it invaluable for vegetarians and vegans for muscle development and repair. Being rich in dietary fiber, it aids in healthy digestion, helps maintain satiety, and contributes to stable blood sugar levels, which is beneficial for managing diabetes. Additionally, whole urad is packed with essential minerals like iron, magnesium, potassium, and folate, all of which play crucial roles in maintaining overall health, from boosting energy levels to supporting bone health and red blood cell formation.

In conclusion, whole urad, or kala urad, is a fundamental and highly beneficial legume in the Indian context. Its widespread availability and cheap cost make it a dietary staple for millions. Beyond its affordability, its rich flavor, unique texture, and impressive nutritional benefits contribute to its significant role in Indian cuisine, making it an integral ingredient in a variety of beloved traditional recipes.

Also known as

Black gram, Black lentil

How to select urad, whole black lentil

• Urad is commonly available in all grocery stores, in packages and in bulk bins.

• Check the urad to ensure there is no contamination with stones and debris or infestation by pests.

• If buying pre-packaged, check the use-by date.

Uses of urad, whole black lentil

• Urad can be cooked in a covered pot or pressure cooker, and prepared with onion, ginger, garlic and spices.

• Whole urad can be ground into a batter, used in the preparation of dosa, idli, vada, and papad.

• It is popularly used in Punjabi cuisine, where it is known as sabit maash or minumulu.

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How to store urad, whole black lentil

• Store in a dry, airtight container away from direct sunlight.

Health benefits of urad, whole black lentil

• Whole urad, like other whole lentils and pulses, is a good source of protein and dietary fibre.

• It is low in fat and rich in B complex vitamins, calcium and potassium.

soaked urad

First, sort the urad to remove stones and other debris. Wash it thoroughly in water. Now, soak in warm water for xxxx hours, changing the water from time to time. Pouring off, and changing the water when soaking and cooking helps to get rid of the indigestible complex sugars that create gas in your intestine. Soaking helps to cook the dal thoroughly, to a soft consistency. It also makes it easier to digest.

boiled urad

In order to cook urad, you can boil it in water in a covered pot. Use two cups of water per cup of sprouts. Always keep the pot covered while boiling the urad. This way, it will cook a little faster, use less energy, and perhaps retain more vitamins. You will know the urad is cooked the beans split and the water turns syrupy. You may also pressure cook the urad with or without salt in boiling water for 7-10 minutes. Once cooked, you may add spices, vegetables or even boiled rice as per your preference and recipe requirements.