8 Types of Best Indian Lentils and their Benefits

Indian Lentils

Dinner in an Indian family is rarely complete without a ladleful (or more) of Indian lentils popularly known as dal. In any Indian meal, it’s one of the most common and versatile items. Take any dal, such as masoor dal, and there are at least five different methods to prepare it. 

Even while the most popular Indian lentils are used pretty much everywhere in India, each area has its favorite dal, and each dal is made differently. In South India, for example, arhar dal is used to create sambar, amti dal in Maharashtra, and Gujarat’s famed khatti meethi dal. And each of the three has its particular flavor profile that cannot be matched.

Indian lentils are one of the most well-known vegetarian protein sources, and it has a slew of other advantages that we’ll discuss as the essay proceeds. However, excessive use should be avoided. Lentils are also renowned for producing uric acid in our bodies, which can harm our systems if taken in excess

Let’s start getting accustomed to the most frequent 8 Indian lentils and a few of their health benefits.

Green Moong
Indian Lentils

Green moong, often known as green gram, is one of the most adaptable pulses on the market. It’s not only used to produce a simple dal but it’s also used to manufacture sweets. 

Green moong sprouts are a great protein source. They can be bought whole, split, with the skin on, or removed. 

Health Benefits:

  • Manganese, potassium, folate, magnesium, copper, zinc, and vitamin B are all found in it in large quantities. It’s also high in fiber.


The lobia, sometimes known as cowpea or black-eyed pea because of the little black spot on the otherwise white bulb, is said to have originated in West Africa, although it is widely grown in Asia and the United States. 

Lobia is prepared in a variety of ways across Asia and around the world. In Vietnam, for example, it’s used to produce Che Dau Trang, a dessert in which peas are cooked with coconut milk and sticky rice. It’s also used to produce beans and rice in Trinidad and Tobago. It is cooked in India in the same way as other dal dishes. 

Health Benefits:

  • Lobia is high in protein and fiber, making it one of the most excellent Indian lentils to include in your diet if you’re attempting to lose weight. It also regulates cholesterol fluctuations.

Matar Dal
Indian Lentils

Matar, or dried peas, can be used in a variety of ways. And the majority of the recipes for this dal are the most straightforward. Ghugni is one of Kolkata’s most popular street snacks and it is made entirely of matar dal. It’s also made at home as a late-night snack. You can use either the yellow or the green variety. It’s a winner when paired with fluffy luchis, which is a type of Indian flatbread. 

Health Benefits:

  • Protein and dietary fiber are plentiful in this dal. 
  • Manganese, copper, folate, Vitamin B1 and B5, and potassium are all present in this dal.

Urad Dal 

When whole, it’s called black dal; when skinned and split, it’s called white dal. Yes, the star ingredient in Dal Makhani is black urad. Bondas, papads, medu vada, a type of payasam, and even dosas are all made with urad. It has an earthy flavor and a slimy texture on the tongue.

In Bengal, the white urad is also used to create Biulir dal, a dish that is both easy and tasty. The inclusion of fennel enhances the flavor of this dish, which makes it extremely distinctive. 

Health Benefits:

  • This is one of the most popular Indian lentils which aids digestion, provides an excellent amount of protein, and lowers cholesterol levels.

Masoor Dal
Indian Lentils

Masoor dal is one of the most often used pulses in Indian cuisine. The Bengali bori/bodi prepared with masoor dal complements vegetables and even fish dishes well. It’s also quite easy to make. 

Health Benefits:

  • Masoor dal is high in protein, essential amino acids, potassium, iron, fiber, and B1 vitamin. 
  • It also helps in the reduction of cholesterol levels and maintains blood sugar as well. 

Toor/Arhar Dal

Arhar dal, also known as Pigeon Pea, is a common component in Indian cooking. Gujarati khatti meethi dal is one of the most wonderful dishes that feature this dal. 

Health Benefits:

  • Iron, folic acid, magnesium, calcium, Vitamin B, and potassium are all found in arhar dal in large quantities.


This dal is also known as Bengal gram, chana dal, and Garbanzo beans, and it comes in two sizes: kala chana, which is a smaller dark-skinned variety, and kabuli chana, which is a bigger white variety. One of the most healthy Indian lentils, it may be cooked in a variety of ways and sprouted to add to a salad. Making hummus with kabuli chana is one of the healthiest ways to consume it. 

Health Benefits:

  • It is abundant in folate, molybdenum, manganese, copper, fiber, protein, iron, and zinc and has anti-inflammatory properties.

Indian Lentils

Horse gram and kulthi are not for everyone. It does have advantages, however, it is highly underappreciated. One of the most popular dishes to make on a cold night is rasam which immediately warms you up. 

Health Benefits:

  • Compared to other Indian lentils, it is the best supplier of calcium. 
  • It’s also high in protein, low in fat, and low in cholesterol and salt, making it ideal for people with diabetes or obesity.
  •  It does, however, have a high carbohydrate content.

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