Black gram dal/black lentils is called "Ulunthu" in Tamil, "Minumulu" in Telugu, "Urad Dal" in Hindi and "Uddu" in Kannada. It very nutritious and is packed with numerous health benefits. It is extensively used in many culinary preparations in India like making dal, dosa, idli, urad dal balls, urad dal rice, vada etc. It is a great protein source for vegetarians.
Good for women's health
Black gram is very nutritious as it contains high levels of protein, potassium, magnesium, calcium, iron and vitamin B. As it is a rich source of iron, it is especially good for women's health. Traditionally it was given when girls attain puberty as it is said to strengthen the uterus. It also helps boost milk supply in lactating mothers. Check out more on tips to improve lactation.
Keeps you energetic
As it is rich in iron, it gives stamina and keeps you active and energetic for a long time. It also helps improve immunity.
For strong bones
It has anti-inflammatory properties. People struggling with back pain, joint pain can include urad dal in their diet as it helps decrease inflammation and pain. Being rich in various minerals like phosphorous, potassium, iron and magnesium, it is good for bone health and also helps in maintaining bone mineral density.
Good for skin and hair
It can work miracles for the skin and hair as it contains various minerals needed for healthy hair and skin. It keeps your skin glowing and wrinkle free.
Caution - It contains high quantity of oxalic acid, so it should be avoided by people who suffer from kidney stones, gall stones and rheumatic patients. Consult your doctor before including any new food in your diet.
Urad dal porridge or ulundu kanji is very delicious, easy to prepare and keeps you full for a longer time, hence helps in weight loss also. Today we will learn how to make ulundu kanji following this easy recipe with step wise pictures.
|.Ulundhu Kanji-Urad Dal Porridge-Ulunthan Kanji|
Wash urad dal, fenugreek seeds (vendhayam) and rice together. Add 2-3 cloves of garlic and a pinch of salt.
Take jaggery or palm jaggery in a vessel. Add a little water and heat it stirring until it dissolves. Strain it to remove the impurities (use a stainless steel strainer). No need to prepare any syrup.
Pressure cook urad dal + garlic mixture with 1 1/2 cups of water for 5-6 whistles. Keep a vessel inside the cooker and pressure cook as shown in the picture below.
Once the pressure subsides, open the cooker and mash it well when it is hot.
Add jaggery water and mix well.
Add coconut milk, dry ginger powder (if using) and enjoy the porridge warm. Check how to extract coconut milk.
Note - If you want it thick, reduce the quantity of coconut milk. Use urad dal with skin (whole or split) for more health benefits. You can double the quantity if needed.
Few Urad Recipes with urad dal as the main ingredient
Urad Dal Rice
Black Gram Sundal
Payaru Ulundu Urundai (Urad dal Green gram balls)
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