Black Gram (Urad Dal)

Black Gram (Vigna mungo), commonly known as Urad Dal in Hindi and Kalo Mas in Nepali and Sikkimese, is a nutrient-rich pulse widely cultivated in India, including Sikkim’s organic farmlands. This legume is a staple in Indian, Nepali, and Tibetan cuisines, cherished for its:
• Deep, earthy taste
• High protein and fiber content
• Versatility in both savory and sweet preparations

Nutritional Profile (Per 100g Raw)

• Calories: 341 kcal
• Protein: 25g (Excellent plant-based source)
• Fiber: 18g (Promotes digestive health)
• Iron: 7.5mg (48% Daily Value)
• Calcium: 138mg (14% Daily Value)
• Low Glycemic Index (GI): Ideal for blood sugar control

Health Benefits of Black Gram

• Supports Muscle Growth & Recovery – A protein powerhouse for vegetarians and
  vegans.
• Aids Digestion – High fiber content helps regulate bowel movements.
  
• Prevents Anemia – Rich in iron and folate, essential for red blood cell production.
• Promotes Heart Health – Magnesium and potassium contribute to healthy blood
  pressure.
  
• Sustains Energy Levels – Complex carbohydrates provide long-lasting energy.

Cooking Instructions

• Soaking : 4-6 hours (reduces cooking time and enhances digestibility).
• Pressure Cooking : 3-4 whistles with a 1:3 dal-to-water ratio.
• Tempering for Flavor : Use mustard oil, cumin, garlic, and dried red chilies.