Pigeon Pea

Hindi Name: Arhar Dal / Split Toor Dal

A yellow coloured lentil flat on one side, oblong in shape, used
widely in Indian cooking. Pigeon pea is commonly known as arhar
dal or split toor (tuvar) dal. It has its origins in the Eastern part of
peninsular India. It is both a food crop and a cover crop. It is one of
the most common dishes that is made in Indian households. It tastes
best with a steaming bowl of rice. It has a mild, nutty flavor.
The skinless, split variety is used. Its greenish-brown in color with
the skin and yellow without the skin. It should be soaked in water for
about 10 minutes before cooking. Soaking in water reduces the
cooking time. To cook, pressure cook it with the amount of water
required according to the quantity of dal for about 2-3 whistles.
It takes longer to cook than other lentils. Before using it should be
washed, cleaned and soaked in water for a couple of minutes.
Preferably soak it in warm as it reduces the cooking time.
Usage
Pigeon pea can be used with vegetables, as dried pea or can be
grounded into flour. When cooked along with cereals, pigeon pea
makes a balanced diet. Split peas can be pureed and served. It can
also be added to salad. The most common preparation is 'dal'. It is
used to make popular dishes like the South Indian Sambar or the
Gujarati Dal.
Nutritional Value
Arhar dal is very beneficial as it is an excellent source of proteins
and amino acid. They are also rich in vitamin C. The high levels of
carbohydrates present in it help in maintaining a healthy blood
sugar level and boosting energy. It is high in dietary fiber and
cholesterol free.
Did you know?
Arhar dal or pigeon peas was cultivated 3500 years ago and now

around 4.3 million pounds of pigeon pea is produced every year

worldwide and out of this 82% is produced in India.

Chickpeas
Hindi Name: Bengal Gram
It is a legume that is high in proteins. It is also known as garbanzo
bean, chana and chickpeas. India is the leading producer of bengal
gram. They are mostly consumed after soaking in water for a few
hours.
Types and Usage
Desi chickpeas are smaller and darker, also known as kale chana
and are cultivated in India, Pakistan and Bangladesh. Kabuli Chane
are light coloured and larger seeds cultivated in southern Europe,
North America, Afghanistan and Pakistan. They can be used in
stews, curries or eaten raw in salads. It is used to make a very
common Middle Eastern dish called falafel and also to make a dip
called hummus. In India it is used to make savory dishes that are
eaten as a main course. They are also mixed with taste enhancers
and consumed as a light snack.
Nutritional Value
1. They are rich in both soluble and insoluble fiber, hence very
helpful against digestive disorders.
2. They are a good source of protein that act like the building blocks
of bones, muscle, cartilage, skin and blood.
3. They are an excellent source of mineral manganese which is
important for energy production.
4. It has high iron content and is therefore very good particularly for
women.
5. It has a low glycemic index and so digests slowly and helps in
weight loss.

6. It contains soluble fibers that help stabilize blood sugar levels.

Did you know?
They were first discovered 7,500 years ago in the Middle East.

Black Gram
Hindi Name: Sabut Urad Daal
Also known as black lentil, it is one of the most widely consumed
lentil in India. These are rounded black lentils, slightly elongated
with a sticky texture and bland flavor. White lentil is black lentil with
the black skin removed. These lentils have a very strong earthy
flavor.
Usage
Dehusked seeds, whole or split are used to make dal. Boiled seed is
also eaten whole or it's paste is used to make dishes like dosa. It is
used for making the famous 'Daal Makhani' of North India, besides
other things. It can also be fried with condiments like onion and
garlic for a snack.
Nutritional Value
1. Germinated black gram is good for mild diabities.
2. It helps purify the system and remove toxins from the body.
3. Black gram is a very rich source of protein.
4. It helps maintain a healthy digestive system and is good for
diarrhea.

5. It is great for hair growth and reduces cholesterol to improve

blood circulation.

Bengal Gram (Split)

Hindi Name: Chana Dal
Bengal gram, closely related to the chickpea family, is a yellow
lentil, rounded on one side and flat on the other.
Bengal gram is one of the earliest cultivated legumes. In Indian
cuisine, it is popularly known as Chana Dal.
Bengal gram seeds are small and dark and have a rough coat. It is
majorly cultivated in India, Pakistan, Bangladesh, Iran and Mexico.
In the Indian vegetarian culinary scenario, bengal gram is a major
ingredient. It is essentially used in making curries. In the southern
India, unripe grams are picked and consumed as snack and the
leaves are added in the making of salads.
Nutritional Value
1. Since bengal gram is a protein-rich supplement, it is considered a
popular alternative for animal or meat protein.
2. Regular consumption of bengal gram helps in reducing protein
malnutrition.
3. It also helps in lowering the cholesterol level in the bloodstream.
4. Chana dal is good for diabetic patients as it has a low glycaemic
index.
Did you know?
Bengal gram reduces hair fall making the hair healthy.
India is one of the leading countries in cultivating bengal gram.

Black-eyed Beans
Hindi Name: Lobhia, Chawli
Creamy white in color with a black mark on the curve, black eyed
beans are a subspecies of cow pea. These beans are widely used
due to the fact that they are tasty without any spices. The most
common commercial variety is named California Blackeye, with
large oblong beans and a subtle nutty aroma.
Usage
Black eyed beans need to be soaked for a period of 5-7 hours before
they can be cooked. They can be prepared as a dal or as a snack,
sauteed. Tofu, flour, salads and soups are also prepared using black
eyed beans. Raw and sprouted beans are also very common. Adding
salt will bring out the full flavor profile of the beans but adding them
too soon can cause the beans to be too chewy.
Nutritional Value
1. A very good source of fiber, black eyed beans help reduce
cholesterol and are an excellent substitute for animal meat protein.
2. It helps maintain water balance and controls blood pressure and
aids a regular heart beat.
Did you know?
Some southern states of the U.S.A. believe that black eyed beans
bring good luck when consumed on new year's day.
It was called mogette originally since the black mark reminded some
of a nun's head attire.