Overview: Black gram is commonly known as the black urad dhal. This dhal is being used for many health benefits from ancient times.Black gram is a rich source of protein, Vitamin B, potassium, calcium, iron, niacin, thiamine and riboflavin. Black gram holds a high protein value than most of the 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. You can get this balck gram in many forms like whole, without husk, spilt etc.This is widely used to make idlies, vadas in southern India.regular consumption of legumes provides various health benefits such as healthy heart, control of diabetes, improvement in gut health and cancer prevention. Black gram is a good source of carbohydrate and fiber and has very low content of saturated fats.

Benefits: 1.Black gram is rich in fiber which eases the bowel movement and improves liver functions. 2. Black gram has low gycemic index so it sows down the release of blood sugar. 3. Potassium rich legume that prevents the constriction of blood vessels and controls blood pressure. 4.Black gram works as an excellent diuretic. 5. In females, consuming urad dal dishes during menstruation reduces abdominal and muscle cramps or dysmenorrhea. 6. In men consumption of black gram increases the sperm count , motility, prevents impotency and premature ejaculation.

Nutritional Value: (based on 100g) Energy..........................340 kcal Dietary fiber...................1 g Protein............................23g Magnesium.....................173 mg Potassium........................1157 mg Selenium...........................24µg Iron.....................................4.6 mg Calcium...............................154 mg Phosphorous......................384 mg *Source: National Institute of Nutrition

Cookery: 1.Idly,Dosa. 2.Vada,Bonda. 3.Idly Podi. 4.Uluthankali Maavu. 5. Urad Dhal Ladoo.