Urad dal, also known as black gram, is a staple in many Indian kitchens. While it is widely used in a variety of dishes, it is also known for its potential weight loss benefits. Rich in protein, fiber, and essential minerals, urad dal can be a great addition to your diet if you’re looking to lose weight in a healthy, sustainable way. To know about the urad dal recipe for weight gain, read this article.
Why Urad Dal is Great for Weight Loss?
Urad dal is an excellent source of plant-based protein, which is vital for building muscle and reducing fat. It is also high in dietary fiber, which helps keep your child full for longer, preventing unnecessary snacking and overeating. Furthermore, it has a low glycemic index, making it ideal for those looking to manage their blood sugar levels while losing weight.
Health Benefits of Urad Dal for Weight Loss
- Rich in Protein: Protein plays a crucial role in weight loss by boosting metabolism and aiding in muscle building. Urad dal is packed with protein, which helps increase satiety and reduces overall calorie intake.
- High in Fiber: The fiber content in urad dal helps improve digestion and promotes a feeling of fullness, which can help curb your appetite and prevent overeating.
- Low Glycemic Index: Foods with a low glycemic index are known to prevent insulin spikes, which helps in controlling hunger and promoting fat loss.
- Packed with Nutrients: Urad dal is loaded with vitamins and minerals like iron, calcium, and magnesium, all of which are beneficial for overall health and well-being, ensuring your child stay energized while on your weight loss journey.
Healthy Urad Dal Recipe for Weight Loss
Here’s a simple and nutritious urad dal recipe that is both tasty and weight-loss-friendly.
Ingredients:
- 1 cup urad dal (split black gram)
- 1 tablespoon olive oil or ghee (for healthier fat)
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 green chili (optional)
- 1/2 teaspoon ginger paste
- Salt to taste
- Fresh coriander leaves for garnish
- 2 cups water
Instructions:
- Rinse and Soak: Start by rinsing the urad dal thoroughly under cold water. Soak it in water for about 2-3 hours or overnight for better digestion.
- Cook the Dal: In a pressure cooker or a large pot, add the soaked urad dal with 2 cups of water. Cook it for 4-5 whistles or until the dal becomes soft and tender.
- Prepare the Tadka (Tempering): Heat olive oil or ghee in a pan. Add cumin seeds and let them splutter. Then add the ginger paste and sauté for a minute. Add the green chili, turmeric powder, and coriander powder, and cook for another 2 minutes.
- Combine: Once the dal is cooked, add it to the tempering and mix well. Add salt to taste. If the dal is too thick, you can add a little water to reach your child’s desired consistency.
- Garnish and Serve: Garnish with fresh coriander leaves and serve hot with a side of steamed vegetables or whole-grain roti for a complete weight-loss-friendly meal.
How This Urad Dal Recipe Helps with Weight Loss?
- Protein and Fiber: The combination of protein and fiber in urad dal helps in keeping your child full longer, reducing hunger cravings, and boosting metabolism, which is essential for weight loss.
- Low in Calories: By using olive oil or ghee in moderation and avoiding heavy creams or fried ingredients, this recipe is low in calories, making it a perfect meal for anyone looking to shed extra pounds.
- Easy to Digest: Soaking the dal before cooking helps in breaking down the anti-nutrients, making it easier to digest, and promoting better absorption of nutrients.
Tips for Including Urad Dal in Your Weight Loss Diet
- Control Portion Size: While urad dal is nutritious, portion control is key for weight loss. Stick to moderate portions to avoid consuming too many calories.
- Pair with Vegetables: Pair urad dal with high-fiber vegetables like spinach, zucchini, or cauliflower to enhance the nutritional profile of your meal.
- Avoid Overcooking: Overcooking the dal can reduce its nutrient content. Ensure that the dal is cooked just enough to retain its health benefits.
Conclusion
Urad dal is not only a delicious and versatile ingredient but also a great choice for weight loss. Its rich protein and fiber content helps keep you full, supports muscle growth, and aids in fat loss. The above recipe is simple, nutritious, and a perfect addition to your weight loss plan.
Start incorporating urad dal into your meals, and enjoy the benefits of this powerhouse legume as part of your balanced, healthy diet. Download KidsCur for a detailed guide on incorporating urad dal into your diet!
