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khatta urad dal recipe | healthy Gujarati khatta urad dal | zero oil dal recipe for diabetes, heart, blood pressure |

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Tarla Dalal • 25 December, 2015

Khatta urad dal recipe | healthy Gujarati khatta urad dal | zero oil dal recipe for diabetes, heart, blood pressure | | Tarla Dalal

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khatta urad dal recipe | healthy Gujarati khatta urad dal | zero oil dal recipe for diabetes, heart, blood pressure |

खट्टा उड़द दाल रेसिपी | हेल्दी गुजराती खट्टा उड़द दाल | डायबिटीज, हार्ट, ब्लड प्रेशर के लिए ज़ीरो ऑयल दाल रेसिपी | khatta urad dal recipe in Hindi | - हिन्दी में पढ़ें (Khatta Urad Dal ( Zero Oil Urad Dal Recipe) in Hindi)

Table of Content

About Khatta Urad Dal ( Zero Oil Urad Dal Recipe)

Ingredients

Methods

Like khatta urad dal recipe

What is khatta urad dal made of ?

Soaking urad dal

Sour low fat curds

Making khatta urad dal

Pro tips for khatta urad dal

Benefits of khatta urad dal

Nutrient values

khatta urad dal recipe | healthy Gujarati khatta urad dal | zero oil dal recipe for diabetes, heart, blood pressure | with 20 amazing images.

Khatta Urad Dal – A Nutritious and Tangy Gujarati Classic

Khatta Urad Dal is a wholesome, protein-rich Gujarati dish prepared using split black lentils (urad dal) and sour curd, giving it a unique tangy flavor. This dal stands out because it uses no oil, making it an ideal choice for people who prefer light, easily digestible meals. The combination of garlic, green chilli paste, and turmeric infuses depth, while the sourness of curd gives the dal its signature taste. Despite its simple ingredient list, the dish is incredibly flavorful, comforting, and nourishing.

A Zero-Oil, High-Protein Dal

One of the biggest strengths of healthy Gujarati Khatta Urad Dal is that it requires no oil at all, relying entirely on the natural creaminess of urad dal and curd for texture. Urad dal is naturally rich in plant-based protein, making this dal an excellent option for improving muscle strength, satiety, and overall nutrition. When cooked properly, urad dal becomes soft and thick, creating a smooth, hearty consistency perfect for pairing with steamed rice or whole wheat rotis.

The Role of Sour Curd – Tangy, Light, and Gut-Friendly

The hallmark of this dish is the use of whisked low-fat sour curd, which adds tanginess and boosts the dal’s nutritional value. Curd provides calcium, probiotics, and digestive enzymes, helping improve gut health and digestion. It also balances the heaviness sometimes associated with urad dal, making the dish lighter and easier on the stomach. The sourness enhances the overall taste, giving the dal its characteristic lively, refreshing flavor.

Simple Ingredients, Big Flavors

Although Khatta Urad Dal uses minimal spices—just turmeric, garlic, green chilli paste, and salt—the flavors come together beautifully. The garlic offers a rich aroma and antibacterial benefits, while green chillies provide subtle heat without overpowering the dish. Fresh coriander, added at the end, brightens the dal with a fresh, herbal finish. This simplicity makes the dal both comforting and rejuvenating—a perfect option for everyday meals.

Is Khatta Urad Dal Healthy?

Yes, Khatta Urad Dal is extremely healthy because it is high in protein, low in fat, contains probiotics, and uses no oil. Urad dal provides iron, magnesium, potassium, and B vitamins, supporting energy levels, bones, and heart health. Curd adds gut-friendly bacteria, improving digestion and immunity. The lack of oil makes it low-calorie and suitable for individuals trying to maintain digestive balance, improve metabolism, or reduce inflammation.

Is Khatta Urad Dal Good for Diabetics?

Yes, Khatta Urad Dal is very good for diabetics when made with restricted salt and low-fat curd. Urad dal has a low glycemic index, meaning it releases energy slowly and helps maintain stable blood sugar levels. Its high protein and fiber content help reduce post-meal glucose spikes. The absence of oil further lowers calorie density, making it safe for blood sugar control. Pairing it with brown rice, millets, or whole wheat phulka makes it even more diabetic-friendly.

Is It Good for Heart, BP, and Weight Loss?

This dal is excellent for heart patients and those with high blood pressure because it is made without oil, uses low-fat curd, and requires restricted salt. Urad dal contains potassium and magnesium, which support healthy blood pressure and heart function. For individuals aiming for weight loss, the high protein content increases satiety, reduces cravings, and boosts metabolism. With minimal calories and no saturated fats, it is a perfect light meal option.

Pro tips for khatta urad dal. 1. Sour curds add a tangy and refreshing flavor to the dal, balancing the richness of the lentils. Curd is known for its digestive properties. It can help to soothe the stomach and aid in digestion. 2. 1 cup of cooked urad dal gives 69.30% of your daily requirement of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells.

Ingredients

For Khatta Urad Dal

1 cup urad dal (split black lentils)

1/2 cup whisked low fat curds

1/2 tsp garlic (lehsun) paste

1 tsp green chilli paste

salt to taste, restricted salt to health

1/2 tsp turmeric powder (haldi)

2 tbsp chopped coriander (dhania)

Method

For khatta urad dal

To make khatta urad dal recipe, clean, wash and soak the urad dal in enough water in a bowl for 15 minutes. Drain well.
Combine the urad dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 3 whistles.
Allow the steam to escape before opening the lid.
Add the curds, 1½ cups of water, garlic paste, green chilli paste, salt and turmeric powder and mix well.
Bring to boil and cook on a slow flame for 10 minutes, while stirring occasionally.
Add the coriander and mix well.
Serve thr khatta urad dal hot.

Handy tip:

This dal tends to thicken if kept for too long. So, if you have made it in advance, add little water to it and re-heat it before serving.

khatta urad dal recipe | healthy Gujarati khatta urad dal | zero oil dal recipe for diabetes, heart, blood pressure | Video by Tarla Dalal

Khatta Urad Dal ( Zero Oil Urad Dal Recipe) recipe with step by step photos

like khatta urad dal recipe

1. like khatta urad dal recipe | healthy Gujarati khatta urad dal | zero oil dal recipe | then see other zero oil dal recipes and some recipes we love.
  - suva masoor dal recipe | zero oil shepu dal | healthy masoor suva dal |

what is khatta urad dal made of ?

1. what is khatta urad dal made of ? See below image of list of ingredients for khatta urad dal.

soaking urad dal

1. To make khatta urad dal recipe | healthy Gujarati khatta urad dal | zero oil dal recipe | we need 1 cup urad dal (split black lentils). Clean, wash and soak the urad dal in enough water in a bowl for 15 minutes. 1 cup of cooked urad dal gives 69.30% of your daily requirement of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal.
2. Drain well using a strainer.
3. Soaked and drained urad dal.

sour low fat curds

1. sour low fat curds also known as khatta dahi. left over low-fat curd can be turned sour by keeping it out of refrigerator for 4 to 5 hours or you can buy readymade low-fat curds and keep it out in a warm place for 4 to 5 hours to sour. Once the curd becomes sour, store it in the refrigerator as keeping it outside will make it sourer to the point of becoming unpalatable.

making khatta urad dal

1. In a pressure cooker put the soaked and drained urad dal. 1 cup of cooked urad dal gives 69.30% of your daily requirement of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells.
2. Add 1½ cups of water.
  
  $Step 8 – Add <meta charset="UTF-8" />1½ cups of water.$
3. Mix well.
4. Pressure cook for 3 whistles.
5. Allow the steam to escape before opening the lid.
6. Add 1/2 cup whisked sour low-fat curds (dahi). Sour curds add a tangy and refreshing flavor to the dal, balancing the richness of the lentils. Curd is known for its digestive properties. It can help to soothe the stomach and aid in digestion.
7. Add 1½ cups of water.
  
  $Step 13 – Add <meta charset="UTF-8" />1½ cups of water.$
8. Add 1/2 tsp garlic (lehsun) paste. Garlic has a strong, pungent flavor that adds depth and complexity to the dal. Garlic releases a fragrant aroma when cooked, enhancing the overall appeal of the dal.
9. Add 1 tsp green chilli paste. Chili paste adds a spicy kick and a burst of flavor to the dal.
10. Add 1/2 tsp turmeric powder (haldi). Turmeric imparts a beautiful golden-yellow color to the dal, making it visually appealing.
11. Add salt to taste.
12. Mix well.
13. Bring to boil and cook on a slow flame for 10 minutes, while stirring occasionally.
14. Add 2 tbsp chopped coriander (dhania). Coriander leaves have a fresh, citrusy flavor that complements the earthy taste of urad dal.
15. Serve khatta urad dal | healthy Gujarati khatta urad dal | zero oil dal recipe | hot.

pro tips for khatta urad dal

1. Sour low fat curds also known as khatta dahi. left over low-fat curd can be turned sour by keeping it out of refrigerator for 4 to 5 hours or you can buy readymade low-fat curds and keep it out in a warm place for 4 to 5 hours to sour. Once the curd becomes sour, store it in the refrigerator as keeping it outside will make it sourer to the point of becoming unpalatable.
2. In a pressure cooker put the soaked and drained urad dal. 1 cup of cooked urad dal gives 69.30% of your daily requirement of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells.
3. Add 1/2 cup whisked sour low-fat curds (dahi). Sour curds add a tangy and refreshing flavor to the dal, balancing the richness of the lentils. Curd is known for its digestive properties. It can help to soothe the stomach and aid in digestion.

benefits of khatta urad dal

1. Khatta Urad Dal is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
  1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, toor dal , sesame seeds ). 35% of RDA.
  2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 35% of RDA.
  3. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 25% of RDA.
  4. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 25% of RDA.
  5. Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 20% of RDA.
  6. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour , chana dal, moong, walnuts, masoor dal, brown rice , jowar, bajra. 20% of RDA.
  7. Zinc : Zinc is involved in collagen synthesis and this helps repair skin and helps build immunity. See our zinc rich Indian foods and recipes like pumpkin seeds, nuts, whole grains like jowar, bajra, barley. Pulses like moong, rajma, chick peas. Dals like Urad Dal, Chana Dal, Toovar Dal, Masoor Dal etc. However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets. 16% of RDA.

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	192 cal
Protein	13.5 g
Carbohydrates	32.8 g
Fiber	6.2 g
Fat	0.8 g
Cholesterol	0 mg
Sodium	34.3 mg

Click here to view Calories for Khatta Urad Dal ( Zero Oil Urad Dal Recipe)

The Nutrient info is complete

Your Rating*

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Pearl Raval

Aug. 30, 2020, 5:43 p.m.

Tarla Dalal

Aug. 30, 2020, 5:43 p.m.

Thanks for the feedback !!! Keep reviewing recipes and articles you loved.

n_katira

Feb. 10, 2016, 10:01 a.m.

I tried this recipe because it has very few ingredients and is easy to make... I made http://www.tarladalal.com/Jowar-Pyaz-Ki-Roti-(--Healthy-Breakfast)-4660r and http://www.tarladalal.com/Carrot-and-Beetroot-Raita-32996r as an accompaniment to this dal and all my family including my daughter loved it...

n_katira

Dec. 26, 2015, 5:11 p.m.

The first feel of the recipe was it will be too simple, but it turned out to be full of flavours with the use of minimal ingredients. The urad dal is not cooked till mushy here which gives it a very good mouth feel. I served it with bhakhris.