Description

Gram dhall, also known as Bengal gram or chana dal, is another type of lentil commonly used in Indian cuisine. It’s a small, yellowish-beige bean with a nutty flavor and firm texture. Like orid dhall, it’s a nutritional powerhouse!

Here’s a breakdown of gram dhall and its nutritional value:

Description:

• Small, split, yellowish-beige lentils
• Nutty flavor
• Firm texture
• High in protein and fiber
• Good source of vitamins and minerals

Nutrition (per 1 cup cooked):

• Calories: Around 210
• Protein: 15-18 grams (excellent source for vegetarians/vegans)
• Fiber: 8-10 grams (aids digestion and promotes gut health)
• Carbohydrates: 40-50 grams (complex carbs for sustained energy)
• Fat: Low in fat (around 1-2 grams)
• Vitamins: Folate, thiamine, and some vitamin B6
• Minerals: Iron, potassium, magnesium, and phosphorus

Health Benefits:

• Promotes heart health due to its fiber and low-fat content
• Helps manage blood sugar due to its complex carbohydrates
• May aid in weight management due to its protein and fiber content
• Good source of iron for healthy blood cell production

Uses:

• Dal: A staple dish in India, made by simmering gram dhall with spices and vegetables.
• Salads: Adds protein and texture to salads.
• Soups and stews: A hearty and nutritious addition.
• Sprouts: Sprouted gram dhall is easily digestible and rich in nutrients.
• Flour: Can be ground into flour for making flatbreads or fritters.