Urad dal (black gram) is rich in protein, iron, and fiber — making it perfect for diabetes-friendly, heart-healthy, and liver-supportive snacks. Here are 3 easy and healthy recipes using urad dal:
1. 🫓 Urad Dal Chilla (Savory Protein Pancake)
Ingredients:
- 1 cup whole urad dal (soaked overnight)
- 1 green chili
- 1 inch ginger
- 1/2 tsp cumin seeds
- Salt to taste
- Chopped coriander leaves
- Optional: grated carrots/onions/spinach
Method:
- Grind soaked urad dal with chili and ginger into a smooth batter.
- Mix in cumin, salt, coriander, and optional veggies.
- Heat a non-stick pan, pour a ladleful, spread like dosa.
- Cook on both sides until golden brown.
- Serve with chutney or curd.
Health Tip: Great for breakfast or an evening snack — low GI and high in protein.
2. 🍘 Urad Dal Vada (Baked or Air-Fried Version)
Ingredients:
- 1 cup urad dal (soaked 4–5 hours)
- 1 green chili
- 1 inch ginger
- Curry leaves
- 1/4 tsp black pepper
- Salt to taste
Method:
- Grind soaked dal to a thick, fluffy batter.
- Add chopped curry leaves, chili, ginger, salt, pepper.
- Shape into small rounds/donuts.
- Option 1: Air-fry at 180°C for 12–15 mins, flipping halfway.
Option 2: Bake at 200°C for 15–18 mins till golden.
Health Tip: Skip deep-frying to reduce saturated fats. Still crispy and delicious!
3. 🍘 Urad Dal Podi Energy Balls (Spiced Protein Bites)
Ingredients:
- 1/2 cup dry roasted urad dal
- 2 tbsp sesame seeds
- 2 dry red chilies
- 1 garlic clove (optional)
- A pinch of asafoetida (hing)
- Salt to taste
- 1 tsp ghee (optional, for binding)
Method:
- Dry roast urad dal, sesame seeds, chilies, garlic (if using), and hing.
- Let cool, then grind to a coarse powder.
- Add salt and mix in warm ghee just enough to form balls.
- Shape into small ladoos.
Health Tip: Great snack for travel, postpartum, or a pre-dinner hunger fix.
