Dal Kabila Recipe – Diabetic Urad Dal Tadka
Dal Kabila, also known as Urad Dal Tadka, is a flavorful and comforting North Indian dish. This recipe is diabetic-friendly and perfect for those looking for a nutritious yet satisfying lunch or dinner. Packed with proteins, fiber, and healthy fats, it offers a wholesome balance of taste and health. The key ingredient here is white urad dal (split black gram), which is easy to digest and rich in nutrients. Paired with an aromatic tadka (tempering), it becomes a perfect accompaniment to any meal.
Serve it alongside Palak Ragi & Oats Wheat Thepla and a refreshing Kachumber Salad for a complete and wholesome diabetic-friendly meal.
Ingredients for Dal Kabila (Urad Dal Tadka)
| Ingredient | Quantity |
|---|---|
| Ghee | 1 teaspoon |
| White Urad Dal (Split) | 1 cup |
| Cinnamon Stick | 1 inch |
| Cloves (Laung) | 3 pieces |
| Dry Red Chillies | 3 pieces |
| Onion (finely chopped) | 1 medium |
| Garlic (finely chopped) | 3 cloves |
| Ginger (finely chopped) | 1/2 inch |
| Tomato (finely chopped) | 1 medium |
| Green Chilli (slit) | 1 piece |
| Red Chilli Powder | 1/4 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Garam Masala Powder | 1/4 teaspoon |
| Fresh Coriander Leaves (chopped) | 3 sprigs |
| Water | 3 cups |
| Ghee (for tadka) | 1 tablespoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Black Peppercorns (lightly crushed) | 1 teaspoon |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 9g |
| Carbohydrates | 30g |
| Dietary Fiber | 9g |
| Total Fat | 5g |
| Saturated Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 300mg |
| Potassium | 300mg |
| Vitamin A | 150 IU |
| Vitamin C | 5mg |
| Calcium | 35mg |
| Iron | 2mg |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Instructions for Dal Kabila (Urad Dal Tadka)
-
Soak the Urad Dal:
Begin by thoroughly washing the white urad dal and soaking it in water for 2 hours. This will help the dal cook faster and become soft. -
Prepare the Ingredients:
While the dal is soaking, finely chop the onion, garlic, ginger, and tomato. Slit the green chili and chop the coriander leaves. Set all ingredients aside for easy access during cooking. -
Cook the Dal:
Heat 1 teaspoon of ghee in a pressure cooker over medium heat. Once the ghee is hot, add the dry red chillies, cinnamon stick, and cloves. Sauté these whole spices for a minute or until they release their aromatic flavors. -
Sauté the Aromatics:
Add the finely chopped onion and slit green chili to the pressure cooker. Sauté for 2–3 minutes until the onions soften and turn golden. Add the finely chopped garlic and ginger, and sauté for another minute. -
Cook the Tomatoes and Spices:
Stir in the finely chopped tomato and cook until the tomatoes become soft. Now, add the red chili powder, turmeric powder, and coriander powder. Stir well to combine the spices with the onions and tomatoes, allowing the mixture to cook for 2–3 minutes. -
Add the Soaked Dal:
Drain the soaked urad dal and add it to the pressure cooker. Stir everything together, making sure the dal is well coated with the spices. Season with salt to taste. -
Pressure Cook the Dal:
Add 3 cups of water to the cooker and stir to combine. Close the pressure cooker lid and cook the dal on high heat for 5–6 whistles (about 15 minutes). Turn off the heat and allow the pressure to release naturally. This ensures the dal is cooked perfectly and is soft. -
Adjust Salt and Final Cooking:
Once the pressure is released, open the cooker and check the dal for consistency. If the dal is too thick, you can add a little more water to adjust the consistency. Taste and adjust the salt if needed. Stir in the chopped fresh coriander leaves. -
Prepare the Tadka:
In a separate pan, heat 1 tablespoon of ghee over medium heat. Add cumin seeds and crushed black peppercorns. Sauté for a few seconds until the cumin seeds crackle and release their aroma. -
Add the Tadka to the Dal:
Pour the prepared tadka (tempering) over the cooked dal in the pressure cooker. Stir gently to combine and infuse the dal with the aromatic ghee and spices. -
Serve:
Your Dal Kabila (Urad Dal Tadka) is now ready! Serve hot with a side of Palak Ragi & Oats Wheat Thepla and Kachumber Salad for a wholesome and diabetic-friendly Indian meal.
Serving Suggestions
- Pair with Indian flatbreads like roti, naan, or Palak Ragi & Oats Wheat Thepla for a complete meal.
- Enjoy with a side of Kachumber Salad made with cucumber, onion, and tomatoes, adding freshness and crunch.
- For an extra nutritional boost, serve with a bowl of plain yogurt to balance the spices.
Health Benefits of Dal Kabila (Urad Dal Tadka)
-
Protein-Rich:
Urad dal is an excellent source of plant-based protein, which is essential for muscle repair and growth. It’s particularly beneficial for vegetarians and diabetics looking to maintain muscle mass. -
High in Fiber:
The dal provides a substantial amount of dietary fiber, which promotes digestive health, regulates blood sugar levels, and supports weight management. -
Heart-Healthy:
The use of ghee in this recipe provides a rich source of healthy fats, which can support heart health when consumed in moderation. -
Diabetic-Friendly:
Dal Kabila is rich in fiber and low in glycemic index, making it an ideal choice for those managing blood sugar levels. It provides sustained energy without causing spikes in glucose levels. -
Rich in Minerals:
Urad dal contains a variety of essential minerals like iron, calcium, and magnesium, contributing to overall health, particularly bone and blood health.
Conclusion
Dal Kabila (Urad Dal Tadka) is not only a comforting and flavorful dish but also a healthy choice for diabetic-friendly diets. The combination of aromatic spices, nutritious urad dal, and tempering with ghee makes this dish both tasty and satisfying. Pair it with a wholesome Indian bread and a fresh salad for a complete meal that aligns with both your taste and health goals. Enjoy this simple yet wholesome recipe with family and friends for a delightful and nutritious meal.
