Lentils or Dals are major part of Indian Cooking. Dal or lentils is the staple food in every Indian home. Both the rich and the common person who lives on the street enjoy it. It is India's comfort food. As per dictionary meaning, lentil is ' high-protein pulse which is dried and then soaked and cooked prior to eating'. Most vegetarian Indian dishes use pulses or Dals as a base to start with.
So, what exactly is the difference between lentils, legumes, beans, and pulses?
Dried legumes and their edible seeds, known as pulses, are classified into three groups - lentils, beans and peas. Legumes and Pulses are a natural source of protein, high in fiber and low in fat. Indian cooking refer Dals to lentils, which can be whole, split in half, with or without skin. This ensures a quicker cooking time and a softer, creamier texture when cooked. A stew or soup made with any kind of pulses, whole or split, is known as dal, in India.
They are rich in vitamins (A,B,C,E) as well as calcium, iron and potassium. Rich in both dietary fiber and protein, pulses and Dals help control blood sugar levels, ease digestion and control high cholesterol levels. Its best to cook them with minimal oil and lots of vegetables to add to their healing properties.
List of Indian Dals -Indian Pulses and Lentils
1.Moong dal (Whole/Split ,Green or Yellow)
Moong dal is a dieter friendly dal. This type of dal has minimal calorie and is a rich source of iron and potassium. Whole Moong Dal is used to make sprouts in India, China and Japan. These sprouted Mung are very much used in Salads.
In India, split Mung beans may be yellow or green, used to make cooked dal. These are used in Vegetable curries also. Split Yellow Mung Dal without skin, can be used in Dessert also because of its sweet flavor.
Indian recipes often call for the skinned and split Masoor, which is called Masoor dal. It is a brown skinned lentil that is orange on the inside. Masoor dal has a pleasant earthy flavor and is very common in Northern India.
It is commonly used to make dal, soups and stews. Masoor dal is very good for people suffering from bile reflux, and it also improves the blood circulation in the body.
3.Urad dal
These lentil-like beans have black skins covering creamy white interiors. They are strong, rich, earthy flavor from the black skins and have an uncanny ability to absorb flavors. Split and without the skin Urad dal is a white lentil used along with rice to make dosa or Idli, specialty from South India. Papad (or poppadum), a snack in India, are usually made with urad dal.
If its proteins you want from your meal, then opt for urad dal. This dal is one of the richest sources of proteins and Vitamin B.
5.Chana dal/Bengal Gram Dal
Chana dal is a very versatile dried split yellow lentil with a slightly sweet taste, nutty flavor. They look and taste like small kernels of sweet corn and work well in soups, salads, and rice dishes. The most popular legume in India. So many sweet and sour dishes are made from Chana Dal Flour/besan.
Chana dal or Bengal gram dal is one of the richest vegan source of dietary proteins. It is also rich in trace minerals like copper, manganese etc.
List of Pulses
6.Lobiya/Chawali/ Black eye peas
Black eye being pale-colored with a prominent black spot, and hence the name Black Eye Bean. Black-eyed peas have a distinctive flavor and are an all around pulse in Indian cuisine. They're used to make curries, Dals, papad and fritters in India.. Quite popular in the west especially South America.
Lobiya dal or black eyed peas are rich in proteins and rich in an important trace mineral zinc. There are very few vegan sources of zinc that is essential for men.
7.Rajma/Red Kidney Beans
The kidney bean with its dark red skin is named for its visual resemblance to a kidney. Kidney beans have a strong earthy flavor and nice silky texture. They are made into a delicious curry simply called Rajma curry. It is very special in North India.
The amino acids which regulate insulin levels are present abundantly in red kidney beans. Nutritious red kidney beans are also a very good source of potassium and magnesium along with soluble fiber and protein which helps maintain blood pressure within normal range and protects the over-all heart health.
8.Chole/Chana/Bengal Gram
Chana are found in two forms, small brownish called desi chana and white skinned beans ,called Kabuli Chana. The brown ones are earthier in flavor and tend have a drier texture. Chole or Chana masala is very popular dish in North part of India.
Chickpeas, are rich in both soluble and insoluble dietary fiber. Chickpeas are a good source of protein.