Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole or split urad dal | 240 g | Sweet · Heating |
 Tomato, diced | 140 g | Sour, Sweet · Heating |
 Asafoetida | 0.5 g | Pungent · Heating |
 Ghee | 14 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1350 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the urad dal; soak for 60 minutes and drain.
- Simmer the pulse with turmeric and the diced tomato, asafoetida in the measured water until tender enough to mash easily.
- Warm the ghee separately; let the cumin crackle, then stir in the ginger.
- Fold the tempering into the cooked dal, add the rock salt, and simmer uncovered for five minutes.
- Adjust to a ladleable consistency by stirring well, then rest covered briefly before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian dal tradition)
This urad dal is cooked until creamy from the pulse itself, without butter or cream. Vata: add a little ghee and cook very soft. Pitta: reduce tomato and ginger. Kapha: keep the stated light fat measure and take a small bowl.
USDA Nutrition Facts for Light Urad Dal (No Cream)
| Nutrient | Per 100g | Per Serving (1 serving (440g)) |
|---|---|---|
| Energy (Calories) | 56 kcal | 248 kcal |
| Protein | 3.6 g | 15.7 g |
| Total Carbohydrates | 8.6 g | 37.9 g |
| Dietary Fiber | 2.6 g | 11.7 g |
| Total Sugars | 0.2 g | 1.0 g |
| Total Fat | 1.1 g | 4.8 g |
| Calcium | 24.5 mg | 108.1 mg |
| Iron | 1.27 mg | 5.60 mg |
| Magnesium | 39.3 mg | 173.1 mg |
| Phosphorus | 55.2 mg | 243.2 mg |
| Potassium | 161 mg | 709 mg |
| Sodium | 119 mg | 525 mg |
| Zinc | 0.50 mg | 2.18 mg |
| Copper | 0.15 mg | 0.66 mg |
| Manganese | 0.25 mg | 1.09 mg |
| Selenium | 1.1 µg | 5.0 µg |
| Vitamin C | 1.1 mg | 5.0 mg |
| Vitamin A (RAE) | 10.3 µg | 45.3 µg |
| Vitamin E | 0.09 mg | 0.41 mg |
| Vitamin K | 0.7 µg | 3.2 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.18 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.26 mg | 1.14 mg |
| Vitamin B6 | 0.05 mg | 0.20 mg |
| Folate (DFE) | 30.7 µg | 135.2 µg |
| Choline | 0.9 mg | 4.1 mg |
