A comforting meal at home is hardly gratifying if a ladleful, or more, of dal is not served. ‘Dal’ or ‘lentils’ as they are called is one of the most malleable ingredients in any Indian kitchen and when it’s the topic of traditional Indian lentils, there are so many options we can find. Now, you take any one lentil, the toor/tuvar dal for instance, and you can find at least 7-10 diverse ways of cooking it. In serious terms – this too is an underestimation for Indian lentils. 

Every single region in India has its favorite selection of dal, even though the most common ones are used pretty much everywhere, and each one is prepared in a different way. But – NOT ALL LENTILS ARE CREATED EQUAL. Yes, each Indian lentil has its own cooking times, nutritional values, and purposes.

In this blog, we explore the different traditional Indian lentils and their astounding health benefits. Keep reading. 

Nutritional Breakdown Of Indian Lentils

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Before we understand the health benefits of different lentils, let’s take a look at their nutritional breakdown. One full bowl of lentils (198 grams) contains: 

  • Calories – 230
  • Proteins – 18 grams
  • Fat – 1 gram
  • Fiber – 16 grams

So, whenever you add this ingredient to your diet you can count on:

Vitamins and Minerals – Lentils contain many essential minerals and vitamins beneficial to humans. Magnesium in lentils, for example, helps the body carry more oxygen; this helps in healthy blood flow in our body and keeps us energized. You can get calcium, potassium, zinc, and iron through them, along with plenty of B vitamins.

Protein – The protein in lentils helps in keeping our stomach full and keeps our energies up all day. 

Fiber – One of the biggest benefits of legumes and lentils is the high levels of fiber, which most people don’t get enough of in their diets. Lentils contain soluble and insoluble fiber that helps to stabilize blood sugar and cholesterol, this helps reducing the risk of heart disease and strokes.

Energy – Lentils are one of the best sources of slow-burning energy, thanks to its mix of fiber and complex carbohydrates.

Lentils have numerous amounts of benefits attached to it. To make your diet a healthy one, include a lot of pulses into it. You can browse for your favorite lentils on ebounti groceries.

Traditional Indian Lentils And Their Benefits 

Unpolished pigeon pea also known as toor dal in a metal bowl. isolated on wooden background. Premium Photo

1. Toor Dal / Arhar Dal 

Toor dal or arhar dal is a very rich source of protein, carbohydrates, and fiber. This humble pulse facilitates meeting your daily demands of iron and calcium. Besides these, toor dal is an incredible source of folic acids which is essential for fetal growth and prevents the birth defects of the newborn. Toor Dal is great for Indian dal, curries, and even sauces. They do not have a safety cover, hence take less time to prepare. 

The organic range of Toor dal available at ebounti groceries are amazing packed with nutrition and have harmful chemicals or pesticides are used in their cultivation. 

2. Urad Dal 

Black gram or urad dal holds a high protein value than most legumes. It is also an excellent source of dietary fiber, isoflavones, vitamin B complex, iron, copper, calcium, magnesium, zinc, potassium, phosphorus which offers a myriad of healing health benefits. Urad daal falls under the black lentil category which is known to be loaded with magnesium which is yet another plus in the line of its beneficial heart effects. 

Try organic urad dal available at ebounti groceries, these are much more nutritious as no harmful chemicals or pesticides are used in their cultivation. 

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3. Chana Dal or Split Chickpeas

Chana dal is one great ingredient to obtain soluble fiber and a great way to obtain manganese, copper, protein, folate, supplement B1, phosphorus, supplement B5, and potassium. These are one of the tastiest Indian lentils used in myriad eatables in India. The chana dal have high proteins and also vitamins as the basic necessity, these are great for diabetic patients as well, as they have almost no sugar level yet give the energy needed.

Close-up uncooked yellow moong dal in sack on black table . foods Premium Photo

4. Moong Dal 

When the whole moong vegetable is divided, you get moong daal. These are little green-colored Indian lentil which has an amazing natural taste and firm-tender structure. They are also called yellow-green lentils based on the color that they have. It is rich in Vitamin A, B, C and E and also in many minerals including iron, calcium, and potassium. It is considered a healthy weight loss food as it is a low-fat food rich in proteins and fiber; that’s not all, these also help to lower the high cholesterol level in the blood system. 

Have you tried organic moong daal

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5. Masoor Daal or Red Lentils

Though small in size, masoor dal is another healthy all-star, this is because these are loaded with vitamin b folic acid, metal, phosphorus, mineral magnesium, zinc oxide, and blood potassium. These are extremely good for your skin and can prevent issues like rapid aging and acne. Masoor promotes weight loss and is very good for your digestion due to the high amounts of fiber present in it. These are great for diabetics as it regulates the random spikes and drops in the glucose level in the blood. 

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6. Black Eyed Peas or Lobia 

Lobia also contains vitamin B1, or thiamine, which helps in maintaining the health of nerves and is also essential for glucose metabolism in the body, and vitamin A, a vision-enhancing nutrient. Overpowered with the richness of vitamins like A, B1, B2, B3, B5, B6, C, folic acid, that support healthy cells and tissue functioning. In addition, it also contains a huge amount of minerals such as iron, calcium, magnesium, selenium, zinc, copper, and phosphorus, as well as potent antioxidant polyphenols that aid in eliminating free radicals from oxidizing healthy cells in the body.

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7. Chickpeas

One of the most commonly consumed diets in India that has eventually found its place in the United States as well. As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management, and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

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8. Kidney Beans or Red Beans 

Kidney beans are a good source of iron, phosphorus, and potassium. They’re also an excellent low-fat source of protein and dietary fiber. Red beans also contain phytonutrients. Beans may get a bad impression that it makes people gassy, but that’s absolutely no purpose to cut them out of what you eat plan. You should have 3 bowls of beans a week—because they are so good for your overall health. Order them at ebounti groceries. 

Final Words 

The benefits of Indian lentils vary from one type to the other, but the key things remain the same- they are always rich in protein supplements and are trusted by doctors, bodybuilders, weightlifters, and our elderly generation. 

Ebounti Groceries is that one place that has everything under one roof. Right from all the Traditional Indian Lentils to the other Indian grocery Items that are much in demand, we have high-quality items listed that never cease to amaze our loyal customers. 


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