Urad Dal Bonda is a popular South indian snack that's crispy on the outside and soft, fluffy on the inside. Made primarily from urad dal (black gram lentils), this deep-fried delicacy is often enjoyed with chutneys or sambar. Beyond its delicious taste, urad dal bonda offers several health benefits thanks to its nutritious main ingredient.
How to Make urad dal Bonda: Easy Recipe
Ingredients:
· 1 cup urad dal (split black gram)
· 2 green chilies, chopped
· 1-inch piece of ginger, grated
· A handful of fresh curry leaves, chopped
· salt to taste
· oil for deep frying
· Optional: chopped coriander leaves, asafoetida (hing), mustard seeds
Method:
1. Soak and Grind: Rinse the urad dal thoroughly and soak it in water for 4-5 hours. Drain the water and grind the dal into a smooth, thick batter using minimal water. The batter should be fluffy and not runny.
2. Prepare the Batter: Transfer the batter to a bowl. Add chopped green chilies, ginger, curry leaves, salt, and optionally, some coriander leaves and a pinch of asafoetida. Mix well.
3. Heat Oil: In a deep frying pan, heat oil over medium flame.
4. Shape and Fry: Wet your hands, take small portions of the batter, shape them into round balls (bonda), and gently drop them into hot oil. Fry until golden brown and crisp on all sides.
5. Drain and Serve: Remove the bondas with a slotted spoon and drain excess oil on paper towels. Serve hot with coconut chutney or tomato chutney.
Health Benefits of urad dal Bonda
While urad dal bonda is a fried snack, its key ingredient, urad dal, is packed with nutrition and offers various health benefits:
1. Rich in Protein: urad dal is an excellent source of plant-based protein, which is essential for muscle building, tissue repair, and overall body strength. This makes bonda a good snack option for vegetarians seeking protein intake.
2. Good Source of Fiber: The fiber content in urad dal aids digestion, helps regulate bowel movements, and can prevent constipation. It also contributes to a feeling of fullness, which can help with weight management.
3. Boosts heart Health: urad dal contains magnesium and potassium, minerals known to support heart health by regulating blood pressure and improving circulation.
4. Helps in Bone Health: The dal is rich in calcium and iron, both vital for maintaining strong bones and preventing anemia.
5. Energy Boosting: The carbohydrates in urad dal provide a steady release of energy, making this snack a great option for a mid-day energy boost.
Tips for Healthier urad dal Bonda
To enjoy the health benefits without excess oil, consider these tweaks:
· Use an air fryer instead of deep frying.
· Drain bondas on paper towels to absorb excess oil.
· Pair with fresh vegetable chutneys for added nutrients.
Conclusion
Urad dal bonda is not just a tasty treat but also offers nutritional benefits thanks to its main ingredient, urad dal. Enjoy this delicious snack in moderation and make small healthy adjustments to savor its goodness guilt-free!
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
click and follow Indiaherald WhatsApp channel