Experience the wholesome delight of Nutrition with this Urad Dal Recipe For Weight Loss. Discover a delicious way to boost your weight loss journey with our Urad Dal recipe. Packed with flavor and health benefits, this dish is a perfect addition to your balanced diet.

urad dal

Ingredients for Urad Dal

  1. 1 cup Urad Dal (black gram)
  2. 2 cups water
  3. 1 mediumsized onion, finely chopped
  4. 1 large tomato, diced
  5. 2 green chilies, finely chopped
  6. 1 teaspoon gingergarlic paste
  7. 1/2 teaspoon turmeric powder
  8. 1 teaspoon cumin seeds
  9. 1 teaspoon mustard seeds
  10. A pinch of asafoetida (hing)
  11. Salt to taste
  12. 2 tablespoons mustard oil
  13. Fresh coriander leaves for garnish

Serving Size &Cooking Time

Serves : 4 Preparation Time 10 minutes
Cooking Time : 30 minutes

Macros Information

Calories : per serving 180 kcal
Protein : 12g
Carbohydrates : 30g
Fiber : 8g
Fat : 3g

Stepwise Cooking Instructions

  1. Rinse the Urad Dal under cold water until the water runs clear.
  2. In a pressure cooker, add Urad Dal and water. Cook until soft and set aside.
  3. In a separate pan, heat oil and add cumin seeds, mustard seeds, and asafoetida.
  4. Add chopped onions and sauté until golden brown.
  5. Stir in gingergarlic paste and green chilies. Cook for 2 minutes.
  6. Add turmeric powder, diced tomatoes, and cook until the tomatoes are soft.
  7. Combine the cooked Urad Dal with the oniontomato mixture. Mix well.
  8. Season with salt and let it simmer for 1015 minutes.
  9. Garnish with fresh coriander leaves.

Nutritional Benefits

Urad Dal is rich in protein, promoting muscle health during weight loss. High fiber content aids digestion and keeps you feeling full for longer. Low in calories, making it an excellent choice for weightconscious individuals. The combination of spices adds a metabolic boost, aiding in weight loss.


Urad Dal is a good source of essential micronutrients such as iron, magnesium, and potassium. These contribute to overall wellbeing, supporting energy levels and maintaining a healthy heart. Incorporate this Urad Dal recipe into your weight loss journey for a flavorful and nutritious addition to your meal plan. Enjoy the benefits of a wholesome dish that aligns perfectly with your fitness goals!

Weight Loss related Tips while Cooking Urad Dal

Cooking for weight loss can be both delicious and nutritious when done right. Here are some tips to make your Urad Dal recipe not only a treat for your taste buds but also a boost for your weight loss journey:

  1. Opt for Whole Urad Dal: Whole Urad Dal retains more fiber, aiding in digestion and keeping you fuller for longer. This helps in controlling your overall calorie intake, a crucial aspect of any weight loss plan.
  2. Mindful Seasoning: Be cautious with the amount of oil and salt you use. While oil is necessary for sautéing, excessive amounts can contribute to unnecessary calories. Opt for healthier cooking oils and use them in moderation. Likewise, control salt intake to maintain a balanced diet.
  3. Include Lean Proteins: Urad Dal is an excellent source of plantbased protein. Protein is essential for muscle building and repair, and it also promotes a feeling of satiety. Including an adequate amount of protein in your diet can help you stay on track with your weight loss goals.
  4. Experiment with Spices: Spices not only add flavor but can also contribute to weight loss. Turmeric, for example, has antiinflammatory properties that may aid in weight loss. Cumin and mustard seeds not only enhance the taste but also add a metabolismboosting element to your Urad Dal dish.
  5. Practice Portion Control: While Urad Dal is a healthy addition to your diet, it's crucial to be mindful of portion sizes. Controlling portions helps in managing calorie intake, a key factor in any weight loss strategy.

Why Urad Dal is Good for Weight Loss

Urad Dal, also known as black gram, is a powerhouse of nutrients that can support your weight loss goals in various ways:

  1. Rich in Protein: Urad Dal is an excellent source of plantbased protein. Protein plays a crucial role in weight loss by promoting satiety and preserving lean muscle mass. Including proteinrich foods like Urad Dal in your diet can help you feel full and satisfied, reducing the likelihood of overeating.
  2. High Fiber Content: Fiber is essential for a healthy digestive system. Urad Dal, especially when consumed in its whole form, is rich in dietary fiber. Fiber promotes a feeling of fullness, preventing unnecessary snacking and aiding in weight management.
  3. Low in Calories: Urad Dal is relatively low in calories, making it a suitable choice for those aiming to reduce calorie intake for weight loss. It provides essential nutrients without contributing excessive calories to your daily diet.
  4. Metabolism Boosting Properties: The combination of spices used in Urad Dal, such as turmeric, cumin, and mustard seeds, can have metabolismboosting properties. A faster metabolism aids in burning calories more efficiently, supporting weight loss efforts.
  5. Balanced Nutrient Profile: Urad Dal provides a balanced mix of macronutrients, including carbohydrates, protein, and a modest amount of fat. This balanced nutrient profile ensures that your body receives the necessary energy without compromising your weight loss goals.

Recipe FAQs of Urad Dal

  1. Can I use split Urad Dal instead of whole Urad Dal?
    Yes, you can use split Urad Dal if whole Urad Dal is not available. However, whole Urad Dal is recommended for its higher fiber content.
  2. Is Urad Dal suitable for a vegetarian or vegan diet?
    Absolutely! Urad Dal is a plantbased source of protein and is perfect for both vegetarian and vegan diets.
  3. Can I add vegetables to the Urad Dal recipe?
    Certainly! Adding vegetables like spinach, tomatoes, or bell peppers not only enhances the nutritional value but also adds color and flavor to the dish.
  4. How can I make the Urad Dal recipe spicier?
    Adjust the quantity of green chilies or add red chili powder according to your spice preference. You can also include black pepper for an extra kick.
  5. Is Urad Dal suitable for those with gluten intolerance?
    Yes, Urad Dal is naturally glutenfree, making it a safe and nutritious choice for individuals with gluten intolerance. Incorporate these tips, understand the nutritional benefits, and address any questions you may have about Urad Dal to make your weight loss journey not only effective but also enjoyable with this flavorful and nutritious recipe.

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