White urad dal is a creamy and comforting lentil dish featuring split skinned black gram, prepared with a savory tempering of aromatic spices. It is a staple in North Indian households and is typically served during lunch or dinner alongside soft flatbreads or steamed rice.
Vegetarian Pescetarian Gluten-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 200 g Split white Urad dal (uncooked) (200 g)
- 750 ml Water (750 g)
- 0.5 tsp Turmeric powder (1.2 g)
- Salt, to taste
- 30 g Ghee (30 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 1 medium Tomato (150 g)
- 0.5 tsp Red chili powder (1.1 g)
- 0.5 tsp Garam masala (1.2 g)
- 1 handful Coriander (25 g)
- Ingredients in total: 1.34 kg
- Weight lost in cooking: 391 g (mostly water boiling off)
- Net weight (cooked): 950 g · 4 servings of about 238 g
Method
- Rinse the split urad dal thoroughly under cold water until the water runs clear.
- Combine the dal, water, turmeric powder, and salt in a pot and simmer until the lentils are soft and creamy.
- In a separate small pan, heat the ghee and add the cumin seeds until they begin to splutter.
- Add the finely chopped onion, garlic, and ginger to the pan and sauté until golden brown.
- Stir in the chopped tomato, red chili powder, and garam masala, cooking until the tomatoes soften and the oil separates.
- Pour the spiced tempering over the cooked dal and stir well to combine.
- Garnish with chopped fresh coriander before serving.
Nutrition
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Calories | 290 kcal | 122 kcal |
| Protein | 14.1 g | 5.92 g |
| Water | 170 mL | 71.6 mL |
| Sodium | 31.5 mg | 13.3 mg |
| Total Carbohydrates | 40.6 g | 17.1 g |
| Total Fat | 9.64 g | 4.06 g |
| Sugar | 4.25 g | 1.79 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Iron | 4.73 mg | 1.99 mg |
| Calcium | 97.3 mg | 41 mg |
| Magnesium | 90.7 mg | 38.2 mg |
| Potassium | 784 mg | 330 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 225 mg | 94.6 mg |
| Zinc | 1.78 mg | 0.75 mg |
| Chloride | 11.3 mg | 4.76 mg |
| Selenium | 5.32 mcg | 2.24 mcg |
| Copper | 0.53 mg | 0.22 mg |
| Fluoride | 0.008 mg | 0.003 mg |
| Manganese | 0.8 mg | 0.34 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.027 mcg |
Fats
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.15 g | 0.063 g |
| Saturated Fat | 4.85 g | 2.04 g |
| Cholesterol | 19.2 mg | 8.08 mg |
| Monounsaturated Fat | 2.31 g | 0.97 g |
| Omega-3 Fatty Acids | 0.1 g | 0.044 g |
| Polyunsaturated Fat | 0.73 g | 0.31 g |
| Omega-6 Fatty Acids | 0.62 g | 0.26 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.17 g | 0.071 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0.56 g | 0.24 g |
| Omega-9 Fatty Acids | 2.35 g | 0.99 g |
Fibre
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Fiber | 13.2 g | 5.55 g |
| Soluble Fiber | 2.59 g | 1.09 g |
| Insoluble Fiber | 9.02 g | 3.8 g |
Vitamins
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0.008 mcg | 0.003 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 11.3 mg | 4.77 mg |
| Folate (B9) | 328 mcg | 138 mcg |
| Niacin (B3) | 1.19 mg | 0.5 mg |
| Vitamin A | 112 mcg RAE | 47.2 mcg RAE |
| Thiamin (B1) | 0.25 mg | 0.11 mg |
| Vitamin B6 | 0.34 mg | 0.14 mg |
| Riboflavin (B2) | 0.14 mg | 0.058 mg |
| Pantothenic Acid (B5) | 0.61 mg | 0.26 mg |
| Vitamin E | 1.15 mg | 0.48 mg |
| Vitamin K | 23.7 mcg | 10 mcg |
| Biotin (B7) | 6.56 mcg | 2.76 mcg |
| Beta-Carotene | 547 mcg | 231 mcg |
Others
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Choline | 53 mg | 22.3 mg |
| Leucine | 1,060 mg | 446 mg |
| Lysine | 790 mg | 333 mg |
| Polyphenols | 297 mg | 125 mg |
| Methionine | 158 mg | 66.5 mg |
| Oxalates | 16.6 mg | 6.99 mg |
| Threonine | 501 mg | 211 mg |
| Tryptophan | 137 mg | 57.5 mg |
| Valine | 741 mg | 312 mg |
| Flavonoids | 88.8 mg | 37.4 mg |
| Histidine | 427 mg | 180 mg |
| Lutein / Zeaxanthin | 0.64 mg | 0.27 mg |
| Lycopene | 0.96 mg | 0.41 mg |
| Phenylalanine | 708 mg | 298 mg |
| Purines | 77.7 mg | 32.7 mg |
Proteins
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Isoleucine | 629 mg | 265 mg |
Additives
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 92.3 mg | 38.8 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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