Sprouted Urad Dal – Benefits and Ideas
Urad dal, or mungo bean, or black lentil is a rather impressive bean that is grown in the Indian subcontinent. Most popular among the Indian culinary circles for Dal Makhani and dosas, the black lentil is used extensively in a lot of recipes throughout the country as well as in South Asia. From dals, soups and curries, to idli, dosa and bread, the black gram is a vital part of most cuisines. Originated and cultivated in India, the bean was also introduced to Africa, Fiji, Caribbean and Mauritius.
Urad dal can be sprouted to enhance its health benefits. Making sprouts at home is fairly straightforward and takes no time at all. Wash the dal properly and soak it in sufficient amount of water. Place the covered bowl in indirect sunlight or a warm place. Once the beans have soaked water, remove the excess water and tie them in a muslin cloth. Every few hours, rinse the dal with water and wet the cloth. On the second day, the beans will start sprouting. Rinse the sprouted urad dal before using it or store it in the refrigerator.
The urad dal health benefits are noteworthy and what’s more, sprouting them intensifies the health advantages. Sprouted black lentils are superfoods and can help attain your health goals faster. They are nutrient-dense and contain proteolytic enzymes which help digest proteins and carbs easily. Sprouts are a veritable source of vitamin C and heighten the functioning of your immune system.
Nutrition Profile of Urad Dal
The lentils are packed with quality protein and are brimming over with potassium, iron, niacin, magnesium, calcium, riboflavin and thiamine. 1 cup of dal (100 grams) gives - 25g of protein, 982mg potassium, 138mg calcium, 7mg iron and 1 mg niacin.
Here’s why you should integrate urad dal sprouts into your diet!
- Perks up digestion: Full of soluble fibre, urad dal adds bulk to the stool and promotes peristalsis, thus, thwarting constipation. The fibre optimizes nutrient absorption, making sure that you get the most out of what you eat.
- Boosts energy levels: Black gram is loaded with iron – which peps up energy levels and increases vitality. What’s more, iron is crucial to the synthesis of RBCs, which increase the flow of oxygenated blood to various organs, thus, boosting energy.
- Improves Bone Mineral Density: The calcium, magnesium, potassium and phosphorus present in urad dal has a significant role to play in maintaining bone mineral density. With age, bones tend to lose density, become weaker and are susceptible to arthritic changes. A substantial helping of urad dal promises to keep joint-related troubles at bay and make the bones, muscles and connective tissue strong and resilient against age-related disorders.
- Helps deal with diabetes effectively: The insoluble fibre keeps you feeling fuller for longer and makes sure that the blood sugar level does not fluctuate. It ensures that spikes in the blood glucose profile do not occur.
- Promises a flawless skin: A lot of Ayurvedic skin medicines make use of decoctions and pastes made of black gram. Black gram reduces redness and inflammation of the skin, encourages quick healing, increases the blood flow to the skin, thereby, making the skin brighter and healthier and getting rid of beauty marks, and is a fantastic exfoliator.
- The perfect anti-inflammatory agent: Urad dal has been called Ayurveda’s oldest and most trusted remedies. Black gram’s nutritive profile cuts down oxidative stress, reduces inflammation, soothes irritated areas and brings about pain relief.
- Promotes Heart Health: The insoluble fibre in urad dal, along with potassium and magnesium greatly boosts the working of the heart. The fibre helps bring down cholesterol levels and prevents atherosclerosis, whilst potassium decreases tension in the arteries, thereby, effectively decreasing blood pressure. Magnesium stimulates circulation and ensures that the circulatory as well as the cardiovascular systems function optimally.
Store sprouted beans in an airtight container in a cool, dry place. Tata Sampann unpolished urad dal is sourced from reputed farms and promises quality beans. They are processed and packaged following scientific methods and consistent quality control measures, all of these ensure that the nutritional content of urad dal remains intact.
- Legumes and Soybeans: Overview of their Nutritional Profiles and Health Effects, The American Journal of Clinical Nutrition, 1999.
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