Description
Urad chilka, also known as split black gram with skin, is a type of lentil that is widely used in Indian cuisine. The lentils are split and have their black skin intact, which gives them a distinctive flavor and texture. Urad chilka is a good source of protein, dietary fiber, and other essential nutrients such as iron, folate, and potassium.
In Indian cuisine, urad chilka is used to make a variety of dishes such as dal makhani, a popular vegetarian dish made with urad chilka, kidney beans, tomatoes, and cream. It is also used to make idli and dosa batters, which are fermented and used to make a variety of South Indian breakfast items.
Urad chilka, or split black gram with skin, is known by different names in various regions of India and other countries such as:
- Split black gram with skin
- Ulundu (Tamil)
- Minumulu (Telugu)
- Uzhunnu (Malayalam)
- Kaali dal (Hindi)
- Dhuli urad (Bengali)
- Urad dal (Punjabi)
- Mashkalai dal (Assamese)
- Mungo beans (Philippines)
- Black gram beans (English)
- Vigna mungo (Scientific name)
Benefits of Urad Chilka
Urad chilka, or split black gram with skin, is a nutritious food that offers several health benefits. Here are some of the benefits of including urad chilka in your diet:
- Good source of protein: Urad chilka is a rich source of protein, which is essential for building and repairing tissues in the body. It is particularly beneficial for vegetarians and vegans who may have limited sources of protein in their diet.
- High in dietary fiber: Urad chilka is a good source of dietary fiber, which helps promote digestive health and regular bowel movements. Fiber also helps regulate blood sugar levels and may reduce the risk of heart disease.
- Rich in essential nutrients: Urad chilka is a good source of several essential nutrients such as iron, folate, magnesium, and potassium. Iron is important for the production of red blood cells, while folate is essential for fetal development during pregnancy.
- May help lower cholesterol levels: Some studies have suggested that the consumption of urad chilka may help lower cholesterol levels and reduce the risk of heart disease.
- May help manage blood sugar levels: Urad chilka is a low glycemic index food, which means it may help regulate blood sugar levels and prevent spikes in insulin.
Overall, urad chilka is a nutritious and versatile food that can be incorporated into a healthy and balanced diet.
Urad Chilka Recipe
Ingredients:
- 1 cup urad chilka (split black gram with skin), washed and soaked in water for 4-5 hours
- 3 cups water
- 1 tbsp ghee or oil
- 1 tsp cumin seeds
- 1 onion, finely chopped
- 1 tomato, finely chopped
- 1 green chili, finely chopped
- 1 inch ginger, grated
- 1 tsp red chili powder
- 1 tsp turmeric powder
- 1 tsp garam masala
- Salt to taste
- Coriander leaves for garnishing
Instructions:
- Drain the soaked urad chilka and rinse again in fresh water. In a pressure cooker, add the urad chilka and 3 cups of water and pressure cook for 4-5 whistles or until the lentils are cooked and soft. Set aside.
- In a pan, heat ghee or oil over medium heat. Add cumin seeds and let them splutter.
- Add finely chopped onions and sauté until golden brown.
- Add grated ginger, chopped green chili, and finely chopped tomato. Sauté for 2-3 minutes until the tomatoes are soft.
- Add red chili powder, turmeric powder, garam masala, and salt. Mix well and cook for a minute.
- Add the cooked urad chilka and mix well. Add more water if needed to get the desired consistency.
- Simmer for 10-15 minutes until the dal is thick and creamy.
- Garnish with coriander leaves and serve hot with steamed rice or roti.
Enjoy your delicious and nutritious Urad Chilka dal!
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