The Urd bean is a legume native to India and closely related to the mung bean and other bean species common in Asia. It is also called lentil bean because of the shape and size of its black seeds. Because the Urd bean can be used in a variety of ways in cooking, it is an important ingredient in many traditional Indian dishes.
Here’s what you should know about the Urd bean.
The Urd bean is a legume native to India and closely related to the mung bean and other bean species common in Asia. Like all legumes, the Urd bean belongs to the large butterfly family. It is an erect-growing annual plant that usually does not grow taller than 30 cm, although some varieties can reach a height of over half a meter. The flowers of the plants are yellow and bloom for only a few hours. They develop into two to three elongated pods per inflorescence. These grow up to 7 cm long, are rough-haired on the surface and contain four to ten seeds each. Apart from a few cultivated forms, the seeds are dark green to deep black. Since they have a diameter of about four millimeters, are slightly flattened and have a square to round shape, they strongly resemble lentils. This is why they are often called lentil beans in German-speaking countries. Not only the seeds are edible, but also the whole pods. However, these are hardly available outside India. In Europe, only the dried seeds are usually sold under the name of Urd beans. Although the Urdbean belongs to the rather unknown legumes, it is one of the oldest useful plants of mankind. It was already cultivated on the Indian subcontinent more than 4000 years ago and is still very common there. In both India and Pakistan, Urd beans are a popular ingredient in hearty stews and curries. Since the cooking time is the same as that of rice, the two foods are often prepared together. In addition, dried Urd beans are also processed into flour and used to prepare thin patties, various doughnuts and other savory pastries. Mixed with rice flour, it is also used to prepare dumplings. Dishes based on flour made from Urd beans are typical of South Indian cuisine. As with other bean varieties, bean sprouts can be obtained from Urd beans by germination. These are particularly suitable for use in soups and stews. Since Urd beans are sold mostly dried, they are available year-round.
Importance for health
Urd beans, like all legumes, are particularly rich in protein and low in carbohydrates. Moreover, since they contain a lot of fiber, which swells in the digestive tract, they have a very satiating effect. This makes them a very suitable food for reduction diets. In addition, the combination of protein and fiber causes the blood sugar level to rise only slowly after a meal. This prevents sugar spikes. Therefore, eating urd beans can not only prevent diabetes, but is also recommended for diabetics who rely on insulin, as the necessary dose can be adjusted downward. Urd beans can also have a positive effect on blood pressure and cholesterol levels. Thanks to the high content of B vitamins, Urd beans also support the metabolism and the nervous system. Urd beans should only be consumed cooked, as they can cause severe digestive problems when eaten raw and even death when consumed in large quantities.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 331 | Fat content 2 g |
| Cholesterol 0 mg |
Sodium 38 mg |
| Potassium 983 mg | Carbohydrates 55 g |
| Dietary fiber 18 g |
Protein 24 g |
At 20 to 25 percent of dry weight, Urd beans have an unusually high protein content, even for legumes. One-third of the carbohydrates contained in urd beans are in the form of dietary fiber. The content of unsaturated fatty acids is also very high. In addition, urd beans also contain numerous vitamins, especially from the vitamin B complex, as well as vital minerals and trace elements such as potassium, phosphorus, iron, zinc and manganese.Like all legumes, Urd beans contain lectins and protease inhibitors that can cause stomach upset, intestinal inflammation and vomiting diarrhea. However, these substances are neutralized by cooking. A very high prussic acid content is typical of the Urd bean variety. However, since this is water-soluble, no health complaints are to be expected if the Urd beans are properly prepared.
Intolerances and allergies
As a rule, the Urd bean is excellently tolerated and even easier to digest than the bean species common in Europe. Only those with sensitive gastrointestinal tracts may experience unpleasant flatulence. This occurs because indigestible carbohydrates are broken down by intestinal bacteria. These complaints can be prevented by a longer cooking time and the addition of digestive herbs and spices. Since Urd beans contain purines, consumption can lead to an increase in uric acid levels. Therefore, individuals suffering from gout should discuss with their treating physician the amounts in which they can consume urd beans.
Purchasing and kitchen tips
Because Urd beans are sold dried, they can be stored for an exceptionally long time and are excellent for stockpiling. If they are not available in regular supermarkets, they can be purchased through Asian markets or online. Dried Urd beans come in two different qualities: whole or split. Split Urd beans are particularly suitable for stews and dishes with creamy sauces, as they thicken the liquid present during cooking, giving the food a creamy consistency. Whole Urd beans can be used for all classic Indian dishes in which the use of beans or lentils is foreseen. However, with both varieties, it is essential to soak the beans in cold water for at least eight hours, preferably overnight, because of the toxins contained in Urd beans. This water must be poured away before cooking. After draining, Urd beans can then be used according to the recipe instructions. Whole Urd beans can also be made to germinate and eaten in the form of bean sprouts. The germination period is only two to three days, and the sprouts will easily stay fresh in the refrigerator for several days. Finished bean sprouts should also be thoroughly cooked before eating.
Preparation tips
Because of its high protein content, the Urd bean is particularly suitable for vegetarian and vegan cuisine. Numerous meatless Indian dishes are traditionally prepared with Urd beans, and recipes for lentils or other types of beans can also be easily modified with Urd beans. Because urd beans have a spicy, slightly earthy flavor of their own, they harmonize very well with strong spices. Rice and a yogurt sauce can provide an interesting contrast. Urd beans are also suitable for European-style dishes, especially for hearty stews. Since they have the ability to thicken liquids, they are a healthy and low-calorie alternative to cream and sauce thickeners. The Urd bean can also be used as an unusual ingredient in salads. Depending on the type, the beans are lightly steamed beforehand for this purpose or even mixed in with the other ingredients directly after soaking and draining.
