Dal Flour: Uses, Baking Tips, and Substitutes

Have you ever heard of dal flour? If not, you are in for a treat! Dal flour is a versatile and nutrient-packed ingredient that has been a staple in Indian cuisine for centuries. 

Made from lentils, dal flour’s distinct nutty flavor and ability to be used in a variety of dishes have made it increasingly popular in recent years, especially for those with dietary restrictions or looking to incorporate more plant-based proteins into their diet. 

What is dal flour?

Dal flour (urad dal flour/black lentil flour) is a type of flour made by grinding dried lentils (the word dal refers to split lentils) into a fine powder. The lentils are first soaked in water, then dried and finely ground into a fine powder to make dal flour.

Commercially, dal flour is made using large machines that can grind and process large quantities of lentils at once. The lentils are cleaned to remove any debris, then soaked and dried before being ground into flour.

Dal flour can be made from a variety of lentils, such as urad dal (black lentils) and moong dal (split mung beans), among others. Each type of dal flour has a slightly different flavor and texture, but they are all high in protein, fiber, and other essential nutrients.

What’s the difference between dal flour and regular flour?

The main difference between dal flour and regular flour is that dal flour is made from whole lentils while regular flour is typically made from enriched wheat.

Dal flour is a healthier alternative to all-purpose flour because it’s gluten-free and higher in protein, fiber, and other nutrients. It also has a nutty flavor and a slightly coarse texture compared to regular flour, which is usually smoother and more neutral in flavor.

Benefits of dal flour

Free of common allergens such as wheat and gluten, dal flour is a nutrient-packed ingredient that has a lot of benefits for your health. Firstly, it is a great source of plant-based protein, which makes it an excellent option for vegans and vegetarians who may struggle to get enough protein in their diet.

Dal flour is also high in fiber, which is important for digestive health and can help you feel fuller for longer. It has the added benefit of having a lower glycemic index (vs. regular flour), which means it can help regulate blood sugar levels.

Dal flour nutrition facts

Flour (¼ cup)	Calories	Carbs	Fiber	Sugar	Fat	Protein	Glycemic Index
Dal flour	88	14 g	3 g	0 g	0.8 g	6 g	43
All-purpose flour	120	24 g	1 g	0 g	0.5 g	4 g	85

How to bake and cook with dal flour

Dal flour can be used to make traditional Indian dishes like lentil soup or dal makhani. It can also be used as a thickener in soups or stews, or as a coating for fried foods like pakoras. For sweet treats, you can use dal flour to make cookies, cakes, or even pie crusts.

When using dal flour in baking, remember that it absorbs more moisture than all-purpose flour and lacks gluten, so you may need to adjust your recipe accordingly. For example, you may need to add more liquid to your batter or use a binding agent like xanthan gum to help the dough hold together. Use ½ the amount of dal flour if subbing for all-purpose flour.

Popular dal flour baked goods and dishes

Here is a list of some common uses for dal flour:

• Traditional Indian dishes like dosa, idli, and vada
• Thickening soups and stews
• Gluten-free bread and baked goods
• Binder for veggie burgers and meatballs
• Papadum (a popular Indian snack)
• Coating for fried foods like pakoras and onion rings
• Desserts like ladoo and halwa

Note: “Dal flour” can refer to flour made from a variety of lentils, so the specific uses may vary depending on the type of dal flour being used.

How to make dal flour at home

Did you know you can make your own dal flour? Here’s a simple recipe:

1. Choose the type of dal you want to use. Some common options include urad dal (split black lentils) and moong dal (split green gram).
2. Rinse the dal well and spread it out on a clean towel to dry completely.
3. Once the dal is dry, grind it into a fine powder using a food processor or blender.
4. Sieve the dal flour to remove any larger particles and ensure a smooth texture.

Note: It’s important to make sure that the dal is completely dry before grinding it to avoid clumping or mold growth!

How to store dal flour

To store store-bought or homemade dal flour, keep it dry, protected from moisture, and in an airtight container in a cool, dry place. 

Use store-bought dal flour before the expiry date or within 6 months, and use homemade dal flour within a few weeks or store it in the fridge or freezer in an airtight container.

What are the best substitutes for dal flour?

In terms of similar baking properties and flavor, mung bean flour is the best substitute for dal flour.

If you don’t have access to either dal flour or mung bean flour, try soybean flour or chickpea flour (the healthiest option). Chickpea flour is another common flour used in Indian cuisine – often called gram flour which is made from chana dal (split brown chickpeas).

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