19 Types of Indian Dals You Must Have In Your Pantry - Lentils & Legumes

Dals are an integral part of the Indian diet. A major source of protein, that the vegetarians use in their everyday meals. The variety of dals are endless. From moong dal to toor dal and chana to rajma, the list is endless.

Dals are used not just in Indian cuisine but other cuisines as well. In Indian cuisine dals are used to make the dal dish, khichdis, pakoras, dosas, cheelas, sweets like halwas and ladoos, chutneys, chutney podis, parathas, kebabs, soups, cooked along with meats like chicken and mutton, salads. Some whole dals, are soaked and sprouted to make salads, like that of green moong sprouts, moth sprouts, horse gram sprouts, chana and kala chana sprouts.

A serving of dal along with the meal is always a must in most Indian households. A popular meal of dal, sabzi aur roti. Each region in the country has their own unique way of making their dal. While in South India, dal is used to make sambar, up north a different variety of dal is sued to make the famous dal makhani.

1. Split Yellow Moong Dal

One of the most commonly used dal in Indian households is this yellow moong dal. Dehusked, with it's skin taken off, this yellow moong dal gets cooked very easily and does not require soaking for a long duration. It is used in both sweet and savoury cooking. From making a classic dal to halwa, stuffing in parathas and used to make salads and even khichdi, this versatile dal is used across the country and is packed with nutrients.

• Protein: A great source of plant-based protein, making it a good option for vegans and vegetarians
• Fiber: High in dietary fiber, which can help with digestion, lower cholesterol, and prevent constipation
• Antioxidants: Prevent oxidative cell damage and free radicals
• Potassium: Helps lower blood pressure by regulating sodium in the body
• Essential amino acids: May help reduce the risk of heart disease and LDL cholesterol levels Here are some other nutrients found in split yellow moong dal:
• Energy: 353 kcal per serving
• Total lipid (fat): 0.98 g per serving
• Carbohydrates: 60.8 g per serving

YELLOW SPLIT MOONG DAL

Name	Amount	Unit
Energy	353	kcal
Protein	25.5	g
Total lipid (fat)	0.98	g
Carbohydrate, by difference	60.8	g

2. Whole Masoor Dal

A brown skinned lentil, that packed with fiber, the whole masoor dal appears brown on the outside and orange on the inside. This protein rich dal, required to be soaked for 4-6 hours or overnight and then used. A classic tadkewali masoor dal is absolutely popular in the Northern states of India. This dal can be used to make khichda as well. Try these recipes that use the whole masoor dal:
Introduction
Masoor dal (Lens culinaris), also called red lentil, is a staple food in every Indian household. It is widely cultivated in warm, tropical and temperate zones for its edible and nutritious seeds. In addition, it is an important source of protein for the vegetarian population in developing countries. Masoor dal is red in colour; it is split masoor and does not have any skin. The whole masoor is brown in colour
Nutritional Value of Masoor Dal
Masoor dal is a good source of carbohydrates, proteins, fibres, vitamins, and other micronutrients.4 Masoor dal is the vegetable that has the highest level of protein (26%) after soybeans and hemp.3 Masoor dal is rich in macronutrients, micronutrients, and bioactive components. Its nutritional value is given in the table below.

Nutrient	Amount (per 100 gm)
Calories	343 kCal
Carbohydrates	59.00 grams
Protein	25 grams
Dietary Fibre	10.00 grams
Fats	1.00 grams
Nutrient	Amount (per 100 gm)
Iron	7.5 mg
Selenium	8.3 µg
Folate	479 µg
Thiamin	0.9 mg
Riboflavin	0.2 mg

3. Split Orange Masoor Dal

The orange masoor dal is essentially the whole masoor dal that has been dehusked, removing the skin. Easy to digest and quick to cook. This earthy flavoured dal is used to make dals in different ways, varying from region to region. Apart from just being a high source of protein, it contains essential amino acids, potassium, iron and fiber.

Try our recipes that use the orange masoor dal:

The lentil is an edible legume. It is an annual plant known for its lens-shaped seeds. It is about 40 cm tall, and the seeds grow in pods, usually with two seeds in each. Lentils are used around the world for culinary purposes.

What are the top 5 health benefits of lentils?

• • Reduces risk of certain chronic diseases. ...
• • Support the digestive system. ...
• • Heart-healthy. ...
• • Helps to manage blood sugar levels. ...
• • A source of plant protein.

Amount Per 100 Grams	Calories 116 % Daily Value*
Total Fat 0.4 g	0%
Saturated fat 0.1 g	0%
Cholesterol 0 mg	0%
Sodium 2 mg	0%
Potassium 369 mg	10%
Total Carbohydrate 20 g	6%
Dietary fiber 8 g	32%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

4. Whole Green Moong Dal

What is the amount of the main nutrition in 100 grams of green gram dry?
Ananya, you have asked a question that has no short answer. I will tell you that this legume called Green Gram has many biological activities including antioxidants, antimicrobial, anti-inflammatory, lipid lowering, antihypertensive, antidiabetic, and antitumor effects. These Mung beans as they are called in the south Asian and Persian countries are very cherished in India and have been used there for thousands of years. The health benefits of Green Gram is mainly antioxidant but to give you the details: 100 grams of the legume contain 105 calories of energy. They have 0.38 grams of fat, 0.164 milligrams thiamine, 0.061 milligrams riboflavin, 0.577 milligrams niacin, 0.41 milligrams pantothenic acid, 0.067 milligrams vitamin B6, 0.15 milligrams vitamin E, 0.298 milligrams manganese and 0.84 milligrams zinc. These compounds are vitamins or elements necessary for protein, fat and carbohydrate metabolism. It even contains vitamin K which is needed for blood clotting. Other nutrients in green gram include: 62.62 grams of carbohydrates, 6.6 grams of sugar, 16.3 grams of fiber, 1.15 grams of fat, 23.86 grams of protein, 625 micrograms of folate, 4.8 milligrams of vitamin C, 9 micrograms of vitamin K, 132 milligrams of calcium, 6.74 milligrams of iron, 189 milligrams of magnesium, 367 milligrams phosphorus and 1246 milligrams of potassium. I think you understand what I meant by saying the answer to your question is very complex indeed.

5. Split Green Moong Dal

Nutrition, Health Benefits For Weight Loss, Skin, Moong Dal Sprouts And Recipes Green gram is also known as mung bean or moong is a leguminous plant species belonging to the Fabaceae family with scientific name Vigna radiata. This small, oval-shaped green bean is widely used in Indian cuisines and no meal is complete without the addition of dals, be it with rice or roti’s it makes the meal wholesome. Green gram dal is touted as superfoods as it is one of the richest sources of plant-based protein in the world. It is available as a whole, split and de-husked (yellow) and used in making both sweet and savoury dishes. Green gram dal is cultivated since ancient times and India is the largest producer of this legume. It is also widely grown in Southeast Asia, Indian subcontinent and East Asia. Green gram dal is one of the widely used dal for its indispensable medicinal and culinary purposes. Green gram dal is also known by several vernacular names such as pachai payaru in Tamil, cherupayar in Malayalam, pesara parupu in Telugu, hesaru kaalu in Kannada and moong dal in Hindi. This versatile legume with a mild sweet taste melds well with other ingredients while retaining its wholesomeness. It also serves as a comforting food for those recuperating from any illness, as it is one of the legumes that are easily digestible. Green gram dal is an annual vine which bears yellow flowers and brown pods. Being a short duration crop, it fits well in crop rotations and grows in a hot and warm climate and in any adverse climatic conditions. Post-harvest the pods are uprooted from the ground level and used as fed to the cattle.

Difference Between Whole Green Gram And Split Green Gram
Green gram is available in different forms including whole, split, dehusked (yellow) and ground. Split green moong dal is a dal that has been split but not skinned, as the husk is not only completely removed but also retains the pale green colour. The process of splitting is done in a mill. Yellow moong dal refers to green beans that have been skinned and split which makes it flat, yellow and fast cooking. Mung bean powder is obtained by dehulling, cooking and pulverizing the beans to a dry paste. It can be used as split, whole or ground, while whole green gram dal is occasionally used in Indian cooking, split yellow moong dal is commonly used, as it is a quick-cooking dal. Unlike other beans split yellow moong dal does not need prior soaking and offers umpteen health benefits, owing to its dense nutrient profile.

Green Gram Nutrition Facts
Mung bean is one of the richest plant-based sources of protein and a serving of this dal offer you with 211 calories and 14.2 grams of proteins. It is imbued with essential amino acids including phenylalanine, leucine, isoleucine, valine, lysine and arginine. Essential amino acids are not produced in the body, hence should be supplemented through diet. Green gram dal hep you meet daily protein needs without increasing fat intake. As per the Journal of Food Science and Nutrition, this legume abounds iron, folate, carotenoids and other bioactive compounds that enhance optimal health. Besides these, a serving of green gram dal has 15.5 grams of dietary fibre, which meets 70% of the daily recommendation. Adding green gram dal in the diet adds bulk, lowers the symptoms of constipation, diverticulosis, reduce the cholesterol levels and the risk of developing heart disease. Furthermore, it also contains profuse amounts of essential nutrients like manganese, magnesium, potassium, copper, phosphorus, zinc and vitamins B1, B2, B3, B5 and B6. Whole mung beans are taken as sprouts and it is observed that sprouting changes the nutritional composition. Sprouted green beans are low on calories, contains notable amounts of amino acids and antioxidants than normal ones. It is endowed with a rich array of antioxidants like phenolic acid, flavonoids, caffeic acid and cinnamic acid. Moreover, sprouting green bean reduces the levels of phytic acid, which is an antinutrient that lowers the absorption of minerals like zinc, magnesium and calcium.

Calories – 212

Fat - 0.8 grams

Protein - 14.2 grams

Carbs - 38.7 grams

Fibre - 15.4 grams

Folate (B9) - 80% of the Reference Daily Intake (RDI)

Manganese - 30% of the RDI

Magnesium - 24% of the RDI

Vitamin B1 - 22% of the RDI

Phosphorus - 20% of the RDI

Iron - 16% of the RDI

Copper - 16% of the RDI

Potassium - 15% of the RDI

Zinc - 11% of the RDI

6. Whole Black Urad Dal

Black Gram: Nutrition, Therapeutic Benefits, Uses For Skin And Hair
If you love relishing piping hot fluffy idlis, crispy vadas and tantalizing dosas on your breakfast table and feel energetic for the rest of the day – then it’s time you give a shout-out to our own protein loaded bean- the Black Gram. Native to the Indian subcontinent and mostly grown in the coastal Andhra Pradesh in our country, these smooth, cylindrical oval shaped black gram beans go with the botanical name Vigna mungo and are popularly known as Urad Dal in Hindi, minapappu in Telugu, Vulundhu in Tamil. Prized as Maa Ki Daal by the Punjabis, these lentils are available in various avatars as whole, dehulled and in the form of split bean.

Black gram grows on an erect, hairy bush with stems diffusing from the base reaching up to 30 to 100 cm in height with trifoliate leaves, sporting tiny, yellow flowers. The fruit looks cylindrical while its hairy pods contain up to 4 to 10 black seeds. This fast-growing plant has in fact made India the largest producer of black gram in the world with 1.5 million tonnes of seeds annually, followed by Fiji, Mauritius, Africa and Caribbean countries. Used extensively in South Indian cuisine, black gram is a rich source of protein, Vitamin B, potassium, calcium, iron, niacin, thiamine and riboflavin. In few parts of Southern India, eating crispy vadas made from urad dal is a tradition during the harvest festival Sankranti/Pongal, as it meets the protein requirements of the vegetarians, in the winter season. And when soaked in water Urad dal which exhibits mucilaginous texture is grinded along with rice to make various recipes.

Nutritional Value of Raw Black Gram Dal Per 100 grams
Black gram or urad dal 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.

Energy 341 Kcal

Carbohydrates 58.99 g

Protein 25.21 g

Total Fat 1.64 g

Dietary Fiber 18.3 g

Folates 216 mg

Niacin 1.447 mg

Pantothenic acid 0.906 mg

Pyridoxine 0.281 mg

Riboflavin 0.254 mg

Thiamin 0.273 mg

Vitamin-A 23 IU 1%

Sodium 38 mg

Potassium 983 mg

Calcium 138 mg

Copper 0.981 mg

Iron 7.57 mg

Magnesium 267 mg

Phosphorus 379 mg

Zinc 3.35 mg

7. Split Black Urad Dal

Urad dal is also rich in folate, with around 216 micrograms per 100 grams. It's a popular ingredient in southern Asian cuisine and has many health benefits, including:

• • Weight management
• • Fortifying the nervous system
• • Improving brain function
• • Lowering cholesterol levels
• • Controlling blood pressure
• • Lowering the risk of heart disease

Split black urad dal, also known as black gram or maash dal, is a nutritious lentil that's high in protein and fiber:

Calories:	341 per 100 g serving
Total fat:	1.5 g per 100 g serving
Trans fat:	0 g per 100 g serving
Cholesterol:	0 mg per 100 g serving
Sodium:	38 mg per 100 g serving
Total carbohydrates:	59 g per 100 g serving
Dietary fiber:	18 g per 100 g serving
Protein:	25 g per 100 g serving
Calcium:	140 mg per 100 g serving
Iron:	7.6 mg per 100 g serving
Potassium:	980 mg per 100 g serving
Vitamin A:	10 mcg per 100 g serving

8. Split Chana Dal/ Bengal Gram Dal

Split chana dal, also known as Bengal gram, is high in protein, fiber, and other nutrients. Here are some nutritional facts for different serving sizes of split chana dal:

• • 50 grams: 181 calories, 29 grams of carbohydrates, 3.2 grams of fat, and 12 grams of protein
• • 100 grams roasted: 18.64 grams of protein and 16.8 grams of fiber
• • 1 cup: 256 calories, 13 grams of protein, and 11 grams of fiber

Split chana dal also contains iron, calcium, and potassium. It's a versatile ingredient in Indian cuisine that can be used in both sweet and savory dishes, such as dals, soups, puran poli, and cheelas. Because it's high in fiber and protein, it can help with weight loss and satisfy snack cravings. Split chana dal is also a good source of folic acid, making it a superfood for pregnant women. Before cooking, you should soak split chana dal for 2–3 hours because it takes longer to cook than other dals.

How much protein is in 100g of split chana dal?
Chana Dal, also known as split chickpeas, is a good source of protein. According to the United States Department of Agriculture (USDA) National Nutrient Database, 100 grams of raw Chana Dal contains approximately 19 grams of protein.
CHANA DAL SPLIT CHICK PEAS

Name	Amount	Unit
Energy	356	kcal
Protein	20	g
Total lipid (fat)	6.67	g
Carbohydrate, by difference	60	g

9. Beans/Rajma kidney beans

Familiar with North Indians speak of Rajma Chawal. Yes the rajma gravy goes best with some steamed rice, making it a complete meal. Red kidney beans are ideally soaked overnight, boiled and then used in any recipe. Apart from using it to make the rajma dish, the boiled rajma is used in salads. Rajma is an essential ingredient in Mexican cooking as well. Used to make the classic chilli and an integral part of fillings in the Mexican cuisine. Try our recipes that use the red kidney beans :

Potential Uses of Rajma for Overall Health:These beans are a good source of dietary fiber, which aids in enhancing water absorption in the colon and promoting regular bowel movements. By avoiding dry and hard stools, kidney beans can support healthy digestion and reduce the likelihood of constipation.

Rajma, or kidney beans, have many health benefits:

• Heart health: Rajma's fiber, potassium, and magnesium can help regulate blood pressure and lower cholesterol levels. A study found that regularly eating kidney beans can lower LDL cholesterol.
• Weight loss: Rajma's soluble fiber and protein can help you feel full, slow down how quickly your stomach empties, and support muscle mass.
• Cognitive function: Kidney beans are rich in vitamin B1, which helps your brain synthesize acetylcholine, a neurotransmitter that can improve concentration and memory.
• Bone health: Kidney beans contain calcium, manganese, and folate, which can help improve bone density and joint health.
• Cancer prevention: Kidney beans are antioxidants that can help prevent cancer.
• Other benefits: Rajma is also a good source of plant-based protein, iron, and zinc

Nutrition facts
Kidney beans are mainly composed of carbs and fiber but also serve as a good source of protein. The nutrition facts for 3.5 ounces (100 grams) of boiled kidney beans are:

• • Calories: 127
• • Water: 67%
• • Protein: 8.7 grams
• • Carbs: 22.8 grams
• • Sugar: 0.3 grams
• • Fiber: 6.4 grams
• • Fat: 0.5 grams

10. Black Eyed Peas/ Lobia

What Are Black-Eyed Peas?
The black-eyed pea (Vigna unguiculata), also called black-eyed bean, cowpea or southern pea, is an annual plant from the pea family (Fabaceae) and is grown for its edible legumes. Black-eyed pea plants are believed to be native to West Africa but are widely grown in warm regions around the world.

Black-eyed peas get their name from their appearance. They’re cream-colored with a little black spec that resembles an eye. Although their name would make you think they’re a type of pea, black-eyed peas are actually beans. Here are some other stats and facts about black-eyed peas:

• • Cultivated since prehistoric times in China and India, black-eyed peas are related to the mung bean.
• • The ancient Greeks and Romans are said to have preferred them over chickpeas.
• • Records show they were brought to the West Indies from West Africa by slaves around 1674.
• • In the Southern U.S., eating black-eyed peas and collard, turnip or mustard greens on New Year’s Day is considered good luck. The black-eyed peas symbolize coins, and the greens symbolize paper money.
• • They’re a key ingredient in the classic soul food recipe known as Hoppin’ John, which is mainly black-eyed peas, rice and smoked pork.
• • In Portugal, black-eyed peas are served with boiled cod and potatoes, with tuna, and in salads.
• • Texas caviar is made from black-eyed peas marinated in vinaigrette-style dressing and chopped garlic, served cold.
• • In West Africa and the Caribbean, a traditional dish called akara is made of mashed black-eyed peas with salt, onions and/or peppers. The combination then gets fried to create the final product.
• • Farmers love black-eyed peas because they return nutrients, particularly nitrogen, to the soil.

Nutrition Facts
Black-eyed peas have a lot to brag about when it comes to nutrition. Just one cup of cooked black-eyed peas contains about:

• • 160 calories
• • 36 grams carbohydrates
• • 5.2 grams protein
• • 0.6 gram fat
• • 8.2 grams fiber
• • 210 micrograms folate (52.5 percent DV)
• • 1,305 international units vitamin A (26 percent DV)
• • 86 milligrams magnesium (22 percent DV)
• • 211 milligrams calcium (21 percent DV)
• • 690 milligrams potassium (19.7 percent DV)
• • 0.2 milligram thiamine (13.3 percent DV)
• • 0.2 milligram riboflavin (11.8 percent DV)
• • 2.3 milligram niacin (11.5 percent DV)
• • 1.7 milligrams zinc (11.3 percent DV)
• • 1.9 milligrams iron (10.6 percent DV)
• • 84 milligrams phosphorus (8.4 percent DV)
• • 0.1 milligrams vitamin B6 (5 percent DV)