Black Gram (Urad Dal): 9 g Protein & 32 % Iron in One Cup Cooked

Black gram (*Vigna mungo*), called **urad dal** once skinned and split, is a small black-seeded legume native to the Indian subcontinent. Its ivory interior turns silky when simmered, giving famous dishes like dal makhani their luxurious body.

|Calories|Protein|Fat|Carbs|Fiber|Iron|Folate|Calcium| |---|---|---|---|---|---|---|---| |189 kcal|9 g|0.7 g|32 g|15 g|5.8 mg (32 % DV)|147 µg (37 % DV)|76 mg (6 % DV)|

- **Plant protein** + rice ⇒ complete amino-acid profile. - **Soluble & insoluble fiber** aid cholesterol management and digestion. - Rich in **iron & folate**—key for energy metabolism and prenatal health. - Low glycaemic index helps steady blood-sugar release.

- Like all legumes, contains **phytates & raffinose** → soak 8 h, discard water and pressure-cook to cut gas and boost mineral absorption. - Raw urad flour has trypsin inhibitors—always cook thoroughly before eating.

- **Dal Makhani**: slow-cook whole beans with tomato, ginger and a splash of cream. - Ferment 1 : 2 urad:rice batter 8 h for fluffy **idli** or crisp **dosa**. - Blitz cooked beans into **vegan brownie** batter for extra fudginess. - Dry-roast and grind for a crunchy tempering in South-Indian curries.

- Choose **shiny, unbroken beans**; avoid musty smell. - Store in an airtight jar in a cool place up to **12 months**. - Cooked beans freeze well—portion into cups and freeze for 3 months.