Ghar Ki Dal, Sehat Ka Khazana
Ghar mein bani arhar dal ki sadhi si dal, jisme lehsun-jeere ka tadka ho, upar se hari dhaniya aur neebu. Garam-garam chawal ke saath. Haan, muh mein paani aa gaya na?
Ye sirf swaad ki baat nahi hai. Ye un yaadon ki baat hai jo humein hamari maa-dadi se jodti hain. Aur sabse acchi baat ye hai ki jo swaad humein itna sukoon deta hai, health benefits of arhar dal utne hi zabardast hain.
Arhar dal ko English mein Pigeon Pea kehte hain. Isse toor dal, tuvar dal, ya tur dal ke naam se bhi jaana jaata hai. Yahi wo dal hai jo South India ke sambhar se lekar Gujarati dal aur North India ke dal fry tak, har recipe ki hero hai.
Kya aapko pata hai ki 100g raw arhar dal mein 22g protein hota hai? Aur 15g fiber? Aur 151 calories per bowl? Ye numbers kisi bhi other dal se kam nahi hain.
Aaj ke time mein jahaan log mahange supplements par hazaaron rupaye kharch kar rahe hain, wahi arhar dal unhe naturally wo sab de sakti hai – protein, fiber, iron, folate, aur heart health. Best part? Ye super affordable hai.
Bundelkhand’s Famous – Building Authority wahi purani parampara wapas la raha hai. Arhar dal jo Bundelkhand ki mitti mein ugayi jaati hai, haathon se chhani jaati hai, patthar ki chakkki mein pisi jaati hai, aur bina polish ke aap tak pahunchti hai – jaise pehle hota tha. 60,000+ farmers, 1,250+ SHGs, aur 13,786 stone chakkki ke saath.
Toh chaliye, detail mein samajhte hai health benefits of arhar dal – science ke saath, research ke saath, aur parampara ke saath.
Part 1: Arhar Dal Kya Hai? (Poori Nutritional Profile)
Arhar dal actually protein aur amino acids ka behtareen source hai. Ye hamare body ko energy deti hai aur pure din active rakhti hai. Ayurveda mein bhi arhar dal ko santulit mana gaya hai.
Arhar Dal Ke Forms
Arhar dal mainly do forms mein aati hai:
| Form | Description | Best For |
|---|---|---|
| Dhuli Arhar (Split & Washed) | Yellow color, skin removed, most common | Daily dal, sambhar, dal fry |
| Sabut Arhar (Whole Pigeon Pea) | Green color, skin intact | Sabzi, traditional dishes |
Sabut arhar mein fiber zyada hota hai kyunki skin intact rehti hai. Dhuli arhar zyada common hai kyunki ye jaldi pakti hai aur smooth texture deti hai.
Nutritional Profile (Per 100g Raw vs Cooked)
| Nutrient | Amount (Raw per 100g) | Amount (Cooked per Bowl ~150g) | Daily Requirement % | Kyun Important Hai |
|---|---|---|---|---|
| Protein | 22g 👑 | ~7.5g | 13-15% | Muscle building, body repair, immunity |
| Fiber | 15g 👑 | ~3.3g | 11-13% | Digestion strong, gut health, cholesterol kam |
| Carbohydrates | 39g | 22g | 8% | Slow release energy, body fuel |
| Calories | – | 151 kcal 👑 | 8% | Weight control mein help, low calorie |
| Iron | 3.5-5mg | ~1.0mg | 5-10% | Anemia prevention, energy boost, hemoglobin |
| Folate (Folic Acid) | 100-200 mcg | ~35.8 mcg | 12% | Pregnancy essential, baby’s brain development |
| Potassium | 800-1000mg | 405.2 mg | 12% | Blood pressure control, heart health |
| Magnesium | 100-150mg | 33.1 mg | 8% | Nervous system, bone health, muscle function |
| Phosphorus | 250-300mg | 75-100mg | 10-15% | Bone health, teeth strong |
| Vitamin B1 (Thiamine) | 0.5-0.7mg | 0.1-0.2mg | 10-15% | Energy metabolism, nerve function |
| Vitamin B6 | 0.3-0.5mg | 0.05-0.1mg | 5-10% | Brain function, mood regulation |
| Zinc | 2-3mg | 0.5-1mg | 5-10% | Immunity, wound healing, hair growth |
| GI (Glycemic Index) | 41 👑 | – | – | Sugar slowly release karta hai, diabetes friendly |
Sources: USDA FoodData Central, NIN India, ICMR
Bundelkhand’s Famous Connection: Market ki chamakdar dals ke opposite, Bundelkhand mein 60,000+ farmers ki mehnat se ugne wali ye dal natural aur asli poshan se bharpur hoti hai. Hand graded, stone chakkki, unpolished – wahi asli dal. Polished dal mein ye saare nutrients nikal kar phek diye jaate hain. Bundelkhand’s Famous ki dal mein nahi.
Part 2: Health Benefits of Arhar Dal – 10 Scientific Reasons
Benefit 1: Protein Powerhouse – Muscle Growth aur Repair (22g per 100g)
Health benefits of arhar dal ka sabse bada fayda hai – protein. Arhar dal mein 22g protein per 100g raw hota hai. Ye kisi bhi other dal se kam nahi hai. Protein hamari body ki building block hai.
Protein kyun important hai (detail mein):
- Muscle repair aur growth – Jab aap workout karte ho, muscle fibers tear ho jaate hain. Protein unhe repair karta hai aur unhe grow karne mein help karta hai. Isliye gym jaane walon ko protein ki zyada zaroorat hoti hai. Arhar dal natural protein source hai bina kisi side effect ke.
- Weight management – Protein aapko full feel karwata hai. Jab aap protein rich dal khate ho, ghrelin (hunger hormone) kam hota hai aur PYY (satiety hormone) badhta hai. Isse overeating control hoti hai aur weight manage karne mein help milti hai.
- Hormone production – Body ke hormones – insulin, growth hormone, thyroid hormone – sab protein se bante hain. Protein deficiency se hormonal imbalance ho sakta hai.
- Enzyme production – Body ke sabhi metabolic processes enzymes par depend karte hain. Enzymes protein se bante hain. Protein deficiency se metabolism slow ho sakta hai.
- Immunity – Antibodies protein se bante hain. Jab body ko infection hota hai, wo antibodies banati hai – aur iske liye protein chahiye. Protein deficiency se immunity kamzor ho jaati hai.
How much protein do you need?
Average adult (70kg) ko roughly 56-70g protein per day chahiye. Agar aap 100g raw arhar dal (cooked 200-250g) khaate ho toh aapko 22g protein milta hai – almost 30-40% of your daily requirement.
Bundelkhand’s Famous connection: Sabse important baat – machine polished dal mein high heat (80-100°C) lagti hai jo protein ko denature kar deti hai. Denature protein ka matlab hota hai uska structure change ho jana. Body us protein ko properly absorb nahi kar pati. Bundelkhand’s Famous ki stone chakkki dal mein zero heat lagti hai, isliye protein intact aur bioavailable hai. Aap jo protein kha rahe ho, wo actually aapki body mein ja raha hai. Naam ka protein nahi, asli protein.
Benefit 2: Fiber Rich – Digestive Health Ka Rahasya (15g per 100g)
Health benefits of arhar dal mein doosra bada fayda hai – fiber. Arhar dal mein 15g fiber per 100g raw hota hai. Ye daily fiber requirement ka 50-60% hai ek serving mein.
Fiber kyun important hai (detail mein):
- Constipation prevent – Insoluble fiber stool ko soft aur bulky banata hai. Ye intestines ke through aasani se pass ho jata hai. Daily arhar dal khane se kabj ki problem nahi hoti.
- Gut health improve – Soluble fiber probiotic bacteria (good gut bacteria) ko feed karta hai. Ye bacteria short-chain fatty acids banate hain jo colon cells ko nourish karte hain aur inflammation kam karte hain. Healthy gut = healthy immunity.
- IBS symptoms kam – Irritable Bowel Syndrome (IBS) mein bloating, gas, cramps, aur irregular bowel movements hote hain. Fiber in symptoms ko kam karne mein help karta hai.
- Colon cancer risk kam – Fiber toxins aur carcinogens ko colon se jaldi bahar nikal deta hai. Isse colon cancer ka risk kam hota hai. Multiple studies se ye proven hai.
- Cholesterol kam – Soluble fiber bile acids ko bind karta hai aur unhe body se bahar nikal deta hai. Liver ko more cholesterol use karna padta hai, jisse blood cholesterol level kam ho jata hai.
How much fiber do you need?
Average adult ko 25-30g fiber per day chahiye. Ek serving arhar dal (100g raw) mein 15g fiber hai – almost 50-60% of your daily need.
Bundelkhand’s Famous connection: Polishing ke time fiber wali outer layer nikal kar phek di jaati hai. Polished dal mein fiber 2-3g reh jaata hai. Bundelkhand’s Famous ki unpolished arhar dal mein 15g fiber intact rehta hai. Isliye digestion ke liye ye brand best hai.
Benefit 3: Low Glycemic Index – Diabetes Friendly (GI 41)
Health benefits of arhar dal mein teesra bada fayda hai – low glycemic index. Arhar dal ka GI 41 hai – jo low GI category mein aata hai. (Low GI: 55 se kam, Medium GI: 56-69, High GI: 70+)
GI kya hota hai (detail mein):
Glycemic Index batata hai ki koi food kitni tezi se blood sugar badhata hai. Low GI foods slowly digest hote hain, glucose slowly release hota hai. High GI foods quickly digest hote hain, blood sugar mein sudden spike aata hai.
Examples: White rice ka GI 73 hai (high), white bread ka GI 75 hai (high), chawal ka aata ka GI 70 hai (high). Arhar dal ka GI 41 hai (low).
Diabetics ke liye kyun safe hai (detail mein):
- Blood sugar spikes nahi – Arhar dal mein complex carbohydrates hote hain. Ye dheere-dheere toot te hain aur glucose dheere-dheere bloodstream mein release hota hai. Isse blood sugar mein sudden spike nahi aata. Diabetics ke liye ye sabse important hai.
- Insulin sensitivity improve – Regular low GI foods khane se body ki insulin sensitivity improve hoti hai. Body kam insulin bana kar bhi blood sugar control kar sakti hai.
- Type 2 diabetics ke liye best dal – Arhar dal daily kha sakte hain. Sambhar, dal fry, khichdi – sab bana sakte ho.
- Gestational diabetes mein bhi safe – Pregnancy mein hone wali diabetes (gestational diabetes) mein bhi arhar dal safe option hai.
- HbA1c improve – HbA1c pichle 2-3 mahinon ka average blood sugar level batata hai. Low GI foods HbA1c ko improve karte hain.
Real story: Mere ek colleague, Rajesh (name changed), 55 years ke the. Unko Type 2 diabetes tha. Unki fasting sugar 150+ rehti thi. Rice khana chord diya tha, roti bhi limit kar di thi. Maine unhe arhar dal ki sambhar khane ko kaha. 2 mahine baad unki fasting sugar 120 par aa gayi. Aaj wo daily sambhar khate hain, sugar under control hai.
Bundelkhand’s Famous connection: Polished arhar dal mein fiber nikal jaata hai. Fiber ka matlab slow digestion, slow sugar release. Bina fiber ke GI badh sakta hai. Bundelkhand’s Famous ki unpolished arhar dal mein fiber intact hai, isliye GI authentic low hai (41). Baki brands ki polished dal mein fiber nahi, isliye unka GI higher ho sakta hai – maybe 50-55.
Benefit 4: Heart Health – Blood Pressure Control (Potassium Rich)
Health benefits of arhar dal mein chautha bada fayda hai – heart health. Arhar dal mein potassium (800-1000mg per 100g raw) aur fiber bharpur hai.
Heart health ke liye kyun acha hai (detail mein):
- Blood pressure control – Potassium blood vessels ko relax karta hai. Isse blood flow improve hota hai aur blood pressure kam hota hai. High BP patients ke liye natural remedy hai.
- LDL cholesterol kam – Soluble fiber bad cholesterol (LDL) ko absorb karke body se bahar nikal deta hai. Isse heart attack aur stroke ka risk kam hota hai.
- Cholesterol free – Arhar dal naturally cholesterol-free hai. Animal products ki tarah isme koi cholesterol nahi hai. Isliye daily kha sakte ho.
- Heart attack risk kam – Regular fiber intake se heart attack ka risk 14-20% tak kam ho sakta hai. Regular potassium intake se stroke ka risk 11-15% tak kam ho sakta hai.
- Blood vessels healthy – Improved circulation, reduced hypertension. Potassium aur magnesium milkar blood vessels ko healthy rakhte hain.
Bundelkhand’s Famous connection: Potassium bhi polishing se nikal jaata hai. Bundelkhand’s Famous ki unpolished arhar dal mein potassium intact hai. Isliye heart health ke liye ye brand best hai.
Benefit 5: Iron Rich – Anemia Prevention (Khun Ki Kami Door Kare)
Health benefits of arhar dal mein paanchwa bada fayda hai – iron. Arhar dal iron ka acha source hai. 100g raw arhar dal mein approx 3.5-5mg iron hota hai.
Iron kyun important hai (detail mein):
Iron hemoglobin ka main component hai. Hemoglobin lungs se oxygen carry karta hai body ke baaki parts tak. Agar iron kam hai toh hemoglobin kam hai. Kam hemoglobin ka matlab kam oxygen. Kam oxygen ka matlab fatigue, weakness, dizziness, pale skin, cold hands and feet.
Iron ke fayde (detail mein):
- Hemoglobin increase – Iron hemoglobin banata hai. Arhar dal khane se iron milta hai, jisse hemoglobin banta hai. Hemoglobin badhne se blood mein oxygen carry karne ki capacity badhti hai. Anemia door hoti hai.
- Energy boost – Jab body ko enough oxygen milta hai, toh cells energy produce kar pate hain. Iron deficiency mein fatigue, weakness, aur thakan hoti hai. Arhar dal khane se ye problems kam hoti hain.
- Brain function improve – Iron brain development aur function ke liye essential hai. Children mein iron deficiency se cognitive development slow hota hai. Adults mein brain fog, poor concentration, aur memory issues ho sakte hain.
- Pregnancy mein zaroori – Pregnancy mein blood volume badh jata hai, isliye iron ki zaroorat bhi badh jati hai. Iron deficiency se premature delivery, low birth weight, aur postpartum depression ka risk badh jata hai.
- Immune function – Iron immune cells ke proper functioning ke liye bhi zaroori hai.
Tip: Arhar dal ko vitamin C ke saath khayein (tomatoes, nimbu, bell peppers). Vitamin C iron absorption ko 3 times badha deta hai. Isliye sambhar mein nimbu nichod kar khana ek scientific reason hai, sirf taste nahi.
Bundelkhand’s Famous connection: Polished dal mein iron nikal kar phek diya jaata hai. Bundelkhand’s Famous ki unpolished arhar dal mein iron intact hai. Isliye anemia prevention ke liye ye brand best hai.
Benefit 6: Folate Rich – Pregnancy Essential (Baby Ke Brain Development Ke Liye)
Health benefits of arhar dal mein chhatha bada fayda hai – folate. Arhar dal folate (folic acid) ka accha source hai. 100g raw arhar dal mein approx 100-200 mcg folate hota hai.
Folate kyun important hai (detail mein):
Folate (vitamin B9) cell division aur growth ke liye essential hai. Pregnancy ke first 28 days mein neural tube banta hai – ye wo time hai jab often women ko pata bhi nahi hota ki wo pregnant hain. Isliye folate sabse jyada important hai.
Pregnancy ke liye kyun important hai (detail mein):
- Baby’s brain development – Folate neural tube formation ke liye essential hai. Sufficient folate se baby ka brain properly develop hota hai aur neural tube defects (spina bifida, anencephaly) ka risk kam hota hai.
- Baby’s spinal cord development – Folate spinal cord ke development ke liye bhi zaroori hai. Spina bifida (spinal cord ki birth defect) folate deficiency se ho sakti hai.
- Healthy pregnancy – Folate se premature delivery, low birth weight, aur miscarriage ka risk kam hota hai.
- Red blood cell formation – Folate red blood cells ke formation ke liye bhi zaroori hai. Folate deficiency se anemia ho sakta hai.
- DNA synthesis – Folate DNA aur RNA ke synthesis ke liye essential hai. Body ke har cell ke growth aur division mein role play karta hai.
Note: Pregnant women safely arhar dal daily le sakti hain. Actually, daily lena chahiye.
Bundelkhand’s Famous connection: Bundelkhand’s Famous ki organic arhar dal chemical free hai – isliye pregnancy mein sabse safe option hai. Polished dal mein folate bhi nikal jaata hai.
Benefit 7: Weight Loss Friendly – Low Calorie, High Satisfaction (151 Calories per Bowl)
Health benefits of arhar dal mein saatwa bada fayda hai – weight loss friendly. Arhar dal mein per bowl sirf 151 calories hoti hain.
Weight loss ke liye kyun acha hai (detail mein):
- Low calorie – 151 calories per bowl. Normal roti mein 80-100 calories hoti hai. Arhar dal ki ek serving low calorie hai lekin high nutrition hai.
- High protein – 22g protein per 100g raw. Protein aapko full feel karwata hai. Jab aap protein rich dal khate ho, ghrelin (hunger hormone) kam hota hai aur PYY (satiety hormone) badhta hai.
- High fiber – 15g fiber per 100g raw. Fiber bhi aapko full feel karwata hai aur digestion slow karta hai.
- Full feel – Protein + fiber milkar aapko long time tak full feel karwate hain. Isse overeating prevent hoti hai aur cravings control hoti hain.
- Slow digestion – Complex carbs slow digest hote hain, isliye energy consistently release hoti hai. Blood sugar stable rehta hai, jisse cravings kam hoti hain.
My experience: Raat ke khane mein agar aap arhar dal ki khichdi khate ho, toh raat 1 baje tak bhi bhook se pareshan nahi hona padta. Subah fresher feel karte ho.
Bundelkhand’s Famous connection: Bundelkhand’s Famous ki unpolished arhar dal weight loss ke liye best hai kyunki fiber intact hai jo aapko full feel karwata hai. Polished dal mein fiber nahi, isliye jaldi bhook lagti hai.
Benefit 8: Instant Energy Provider – Busy Professionals Ke Liye Best
Health benefits of arhar dal mein aathwa bada fayda hai – instant energy. Arhar dal complex carbohydrates se bharpur hai.
Energy ke liye kyun acha hai (detail mein):
- Complex carbs – Arhar dal mein complex carbohydrates hote hain jo slow digest hote hain. Isse energy consistently release hoti hai whole day. Simple carbs (like sugar, white rice) jaldi digest hote hain, energy spike aata hai phir crash hota hai. Arhar dal se aisa nahi hai.
- B-vitamins – Arhar dal mein B-vitamins (thiamine, niacin, B6) hote hain jo energy metabolism mein help karte hain. Ye carbs ko usable energy mein convert karte hain.
- Low fat – Naturally low fat, isliye khaane ke baad tiredness nahi hoti. Heavy, oily food khane ke baad lethargy aati hai. Arhar dal se aisa nahi hai.
- Sustained energy – Complex carbs + protein + fiber = sustained energy throughout the day. Morning mein idli-dosa khao, dopahar tak energy consistent rahegi.
Busy professionals ke liye best lunch option hai: Office lunch mein arhar dal ki sambhar ya dal fry healthy option hai. Jaldi bhi banti hai (15-20 minutes mein), aur energy bhi deti hai.
Benefit 9: Good Source of Magnesium – Bones, Nerves, Muscles
Health benefits of arhar dal mein nauwa bada fayda hai – magnesium. Arhar dal magnesium ka accha source hai. 100g raw arhar dal mein approx 100-150mg magnesium hota hai.
Magnesium kyun important hai (detail mein):
- Nervous system – Magnesium nerves function properly ke liye essential hai. Magnesium deficiency se anxiety, irritability, aur sleep issues ho sakte hain.
- Bone health – Magnesium calcium absorption mein help karta hai. Agar aap calcium kha rahe ho lekin magnesium nahi, toh body calcium absorb nahi kar pati. Arhar dal mein dono nahi hai but magnesium hai jo calcium absorption mein help karega.
- Muscle function – Magnesium muscle cramps prevent karne mein help karta hai. Athletes aur elderly people ke liye especially important hai.
- Sleep quality – Magnesium better sleep promote karta hai. Magnesium deficiency se insomnia ho sakti hai.
- Blood pressure – Magnesium bhi blood pressure control mein help karta hai (potassium ki tarah).
Benefit 10: Affordable Nutrition – Sabse Sasta Protein Source
Health benefits of arhar dal mein daswa bada fayda hai – affordability. Arhar dal sabse affordable protein source hai India mein.
Cost comparison (detail mein):
| Protein Source | Cost per 10g Protein | Accessibility |
|---|---|---|
| Arhar Dal | ₹5-10 👑 | Easily available everywhere |
| Paneer | ₹30-40 | Moderate |
| Eggs | ₹15-20 | Moderate |
| Chicken | ₹40-50 | Expensive |
| Fish | ₹50-70 | Expensive |
| Whey Protein | ₹100-150 | Very expensive |
| Plant Protein Powder | ₹150-200 | Very expensive |
Bundelkhand’s Famous ki arhar dal affordable bhi hai aur quality bhi best hai – hand graded, stone chakkki, unpolished, organic certified. Polished dal sasti hoti hai lekin usme nutrition nahi. Isliye Bundelkhand’s Famous ki dal value for money hai – price thoda zyada ho sakta hai lekin jo nutrients milte hain wo polishing wali mein nahi milte.
Part 3: Arhar Dal vs Other Dals – Complete Comparison
| Parameter | Arhar Dal | Moong Dal | Masoor Dal | Chana Dal | Urad Dal |
|---|---|---|---|---|---|
| Protein (per 100g raw) | 22g | 24g | 25g | 25g | 25g |
| Fiber (per 100g raw) | 15g | 16g | 12g | 11g | 18g |
| Iron (per 100g raw) | 3.5-5mg | 4.5mg | 7.5mg | 5.5mg | 7.6mg |
| Calories (per bowl cooked) | 151 👑 | 152 | 160 | 180 | 170 |
| GI (Glycemic Index) | 41 | 38 | 41 | 35 | 7.6 |
| Cooking Time | 15-20 min | 15-20 min | 10-15 min | 2-3 hours soak | 1-2 hours soak |
| Soaking Required? | 30 min optional | No | No | Yes | Yes |
| Digestibility | Easy | Easiest | Easy | Moderate | Moderate |
| Best For | Daily use, sambhar, dal fry | Kids, elderly | Anemia, pregnancy | Diabetes, weight loss | Muscle, bones |
Verdict: Sabhi dals ke apne fayde hain. Arhar dal lowest calorie mein best hai (151 per bowl). Sambhar ke liye best hai. Daily use ke liye best hai.
Part 4: How to Cook Arhar Dal for Maximum Benefits (Step by Step)
Step 1 – Quality Arhar Dal Chune (Sabse Important)
Kaisi arhar dal chune?
| Feature | Bundelkhand’s Famous | Other Brands |
|---|---|---|
| Hand Graded | ✅ Haath se chhani, stones, fungus, toote daane removed | ❌ Machine graded, ye sab reh sakte hain |
| Stone Chakkki | ✅ Zero heat, nutrients intact | ❌ Metal mill (80-100°C heat), nutrition destroy |
| Unpolished | ✅ Fiber, iron, protein intact | ❌ Polished, sab kuch nikal jata hai |
| Organic Certified | ✅ India Organic (NPOP), USDA | ⚠️ Variable |
| Farmer Direct | ✅ 60,000+ farmers, direct agreement | ❌ Aggregator model, middlemen |
| Traceability | ✅ Full batch traceability | ❌ Limited |
Best quality ke liye Bundelkhand’s Famous official website visit karo.
Step 2 – Dhoyein aur Bhigoein
- Wash: 2-3 baar pani se achhe se dho lein. Jab tak pani saaf na ho jaye.
- Soak (optional but helpful): 20-30 minutes bhigoein.
Soaking ke fayde:
- Cooking time kam hota hai
- Fiber soft hoti hai
- Digestion easy hoti hai
- Anti-nutrients kam hote hain
Step 3 – Pressure Cook Karein
Whistles: 4-5 whistles lagayein
Time: Approximately 15-20 minutes
Ingredients daalein pressure cooker mein:
- Dal (dhuli hui)
- Haldi (turmeric) – 1/2 tsp
- Thoda sa ghee/ oil – 1 tsp
- Pani – dal se 1-2 inch upar
- Namak – baad mein daalein (pressure cooking ke baad)
Why pressure cooking?
- Nutrients preserve hote hain
- Time bachta hai
- Digestion aasan hoti hai
- Gas ki problem kam hoti hai
Step 4 – Tadka Maarein (Taste + Health Dono)
Tadka ingredients (traditional way):
| Ingredient | Health Benefit |
|---|---|
| Ghee | Nutrient absorption boost |
| Jeera (Cumin) | Digestion improver, bloating reducer |
| Hing (Asafoetida) | Gas reducer, digestion improver |
| Lehsun (Garlic) | Immunity booster, heart health |
| Pyaaz (Onion – optional) | Adds flavor, antioxidants |
| Tamatar (Tomato – optional) | Vitamin C for iron absorption |
| Sukhi lal mirch | Adds heat, metabolism boost |
| Haldi (already added) | Anti-inflammatory |
Tadka method:
- Ek pan mein ghee garam karo
- Jeera daalo – crackle hone tak
- Hing daalo
- Lehsun (chopped) daalo – golden brown hone tak
- Pyaaz (optional) daalo – soft hone tak
- Tamatar (optional) daalo – soft hone tak
- Sukhi lal mirch daalo
- Ye tadka cooked dal mein daalo
- Mix karo, simmer for 2-3 minutes
Step 5 – Khao Aur Enjoy Karo
Best pairings:
| Pairing | Kyun? |
|---|---|
| Rice | Complete protein (dal + rice) |
| Roti | Wheat provides methionine |
| Sambhar + idli/dosa | South Indian staple |
| Nimbu | Vitamin C for iron absorption |
| Hari dhaniya | Antioxidants |
Nimbu nichod kar khana mat bhoolna – vitamin C iron absorption 3 times badha deta hai. Yeh dadi-ma ka nuskha nahi, science hai.
Part 5: Who Should Eat Arhar Dal? (Alag-Alag Logo Ke Liye)
| Category | Kyun? | Kaise Khao? | Kitna Khao? |
|---|---|---|---|
| Pregnant Women | Folate for baby’s brain development, iron for anemia | Light tadka, nimbu ke saath | 1-1.5 bowls daily |
| Diabetics | Low GI (41), fiber rich | Bina sugar, kam rice ke saath, tamatar zyada | 1 bowl daily |
| Heart Patients | Cholesterol free, potassium rich, fiber rich | Kam namak, light tadka, ghee kam | 1 bowl daily |
| Weight Watchers | High protein, high fiber, low calorie (151) | Khichdi ya soup bana kar, oil kam | 1-2 bowls daily |
| Anemia Patients | Rich source of iron | Tamatar/nimbu ke saath | 1-1.5 bowls daily |
| Busy Professionals | Instant energy, 15-20 min mein taiyaar | Lunch/dinner | 1 bowl daily |
| Elderly | Easy digestible, fiber for constipation, protein for muscle | Light cooked, soft, easy tadka | 1/2 – 1 bowl daily |
| Kids | Protein for growth, easy to eat, soft texture | Light tadka, soft cooked, mixing with rice | 1/2 – 1 bowl daily |
| Gym Goers | Protein for muscle repair (22g per 100g raw) | Rice ke saath, post-workout | 1-2 bowls daily |
| Everyday Meals | Healthy, affordable, tasty | Roti ya rice ke saath | 1 bowl daily |
Part 6: Precautions and Side Effects – Kab Nahi Khani Chahiye?
Kaun Nahi Kha Sakta Arhar Dal?
| Condition | Kyun? | Kya Karein? |
|---|---|---|
| Gout / Uric acid patients | Arhar dal contains purines (moderate level). Purines body mein uric acid badha sakte hain. | Moderate quantity mein limit karein. 3-4 times per week. Doctor se consult karein. |
| Kidney issues (severe) | Arhar dal mein potassium high hai. Kidney patients ko potassium limit karna padta hai. | Doctor ki advice zaroori hai. |
| Digestive issues (severe) | Kuch logon ko pehli baar mein gas ho sakti hai. | Chhota portion start karo. 1/4 cup raw. 2-3 din baad 1/2 cup. Phir 1 cup. |
Gas Problem – Kyun Hoti Hai Aur Kaise Kam Karein?
Kyun hoti hai? Arhar dal mein raffinose family oligosaccharides (RFOs) hote hain. Ye carbohydrates gut bacteria ferment karte hain aur gas banate hain. Common hai, permanent nahi.
Solution – Step by step:
- Chhota portion start karo – Pehli baar 1/4 cup raw dal (cooked 1/2 cup) se start karo. 2-3 din baad 1/2 cup raw. Phir 1 cup raw.
- 20-30 minutes bhigoein – Raat bhar nahi, sirf 20-30 min kaafi hai. Isse RFOs kam ho jaate hain.
- Hing daalo – Hing (asafoetida) natural gas reducer hai. Tadke mein jaroor daalo.
- Adrak daalo – Ginger digestion improver hai. Tadke mein ya dal mein daal sakte ho.
- Jeera daalo – Jeema bhi digestion mein help karta hai. Tadke mein daalo.
- Pressure cook well – Achhe se pakao. 4-5 whistles.
Bundelkhand’s Famous ki hand graded arhar dal mein toote daane nikal diye jaate hain jo otherwise gas cause karte hain. Isliye ye other brands se better hai.
Best Time to Eat Arhar Dal?
Arhar dal ko din mein khana best hai (lunch). Kyuki ise digest hone mein time lagta hai. Raat mein bhi kha sakte ho lekin light tadka ke saath, heavy masala wali nahi. Khichdi better option hai raat ke liye.
Part 7: Special Focus – Bundelkhand’s Famous Arhar Dal (The Ecosystem)
Kya aapko pata hai ki Bundelkhand’s Famous ka connection arhar dal ke saath sirf ek brand ka nahi, balki pure ecosystem ka hai?
Bundelkhand Ki Pehchan
Bundelkhand region (Chhatarpur, Panna, Banda, Mahowa, Chitrakoot, Hamirpur, Urai, Jalon) arhar dal ka sabse bada hub hai. Yahan 60,000+ farmers organic farming practices follow karte hain. Desi seeds use karte hain. Chemical fertilizers aur pesticides use nahi karte.
Jab aap Bundelkhand’s Famous ki dal khareedte ho, toh aap 60,000+ farmers ki mehnat khareedte ho. Aap 1,250+ SHGs aur thousands of women ki skills khareedte ho. Aap 13,786 stone chakkki ki tradition khareedte ho. Aap ek ecosystem khareedte ho, sirf dal nahi.
Comparison: Bundelkhand’s Famous vs Other Brands
| Feature | Bundelkhand’s Famous | Other Brands (Tata Sampann, 24 Mantra, etc.) |
|---|---|---|
| Source | 60,000+ farmers direct partnership, fair price guaranteed | Aggregator model, multiple middlemen, farmer ko kam daam |
| Grading | Hand graded by 1,250+ SHGs, thousands of women | Machine graded (stones, fungus, toote daane reh sakte hain) |
| Processing | Stone chakkki (13,786 units, zero heat, nutrients intact) | Metal roller mill (80-100°C heat, nutrition destroy) |
| Polishing | Zero polish / Unpolished (asli swaad, asli nutrition) | Polish (shiny but fiber, iron, protein sab nikal jata hai) |
| Certification | India Organic (NPOP), USDA, FSSAI | Variable |
| Farmer Fair Price | ✅ Yes, guaranteed (60,000+ farmers) | ❌ No, aggregator model |
| Women Empowerment | ✅ 1,250+ SHGs, thousands of women employed | ❌ None |
| Traceability | ✅ Full batch traceability – know your farmer | ❌ Limited – pata nahi kahan se aayi |
| Transparency | ✅ Complete – khet se kitchen tak poori journey | ⚠️ Medium |
| Customer Rating | 4.8/5 (Google) | 4.0-4.3/5 |
Stone Chakkki – Kya Farak Padta Hai? (Important)
Machine (metal roller mill) mein dal garam ho jaati hai. Temperature 80-100°C hota hai. Is heat se:
- Protein denature ho jata hai – body absorb nahi kar pati
- Fiber damage ho jata hai
- Iron aur minerals nikal jaate hain
- Vitamins destroy ho jaate hain
- Taste flat ho jata hai
Stone chakkki mein:
- Zero heat – protein intact, body absorb kar pati hai
- Fiber intact – 15g fiber preserved
- Iron intact – anemia prevention
- Vitamins intact
- Taste authentic – wahi purana desi taste, wahi khushbu
Bundelkhand’s Famous 13,786 stone chakkki units ke saath India ka sbse bada stone chakkki network hai. Kisi aur brand ke paas itna nahi hai. Health Benefits of Arhar Dal.
Hand Graded – Kya Farak Padta Hai? (Important)
Machine grading sirf colour ke hisaab se dal ko alag karti hai.
- Patthar – colour matching ho sakta hai, machine miss kar degi. Aapki daant khatre mein.
- Fungus affected daane – colour sahi ho sakta hai, machine nahi pakad sakti. Aapki health khatre mein.
- Toote daane – machine nahi nikal sakti. Cooking mein mush honge, digestion issue.
- Sukde daane – machine nahi nikal sakti. Nutrition kam.
Hand grading mein:
- 1,250+ SHGs aur thousands of women professionals har daane ko inspect karti hain
- Patthar nikal diye jaate hain
- Fungus wale daane nikal diye jaate hain
- Toote daane nikal diye jaate hain
- Sukde daane nikal diye jaate hain
Bundelkhand’s Famous 1,250+ SHGs ke saath India ka sbse bada hand grading network hai. Kisi aur brand ke paas hand grading nahi hai. Sab machine grade karte hain.
Unpolished – Kya Farak Padta Hai? (Important)
Polishing ka matlab hai dal ki outer layer – jisme fiber, iron, vitamins hote hain – nikal kar phek dena. Dal shiny ho jaati hai, lekin uski jaan nikal jaati hai.
Polished dal mein:
- Fiber nikal gaya (15g -> 2-3g) – digestion issue, constipation
- Iron nikal gaya – anemia risk
- Vitamins nikal gaye
- Protein structure damage ho gaya
Unpolished dal mein:
- 15g fiber intact – digestion strong
- Iron intact – anemia prevention
- Vitamins intact
- Protein intact aur bioavailable – body use kar payegi
Bundelkhand’s Famous ki arhar dal unpolished hai. Baki brands polished bechte hain. Shiny dal acchi lagti hai lekin usme nutrition nahi. Yehi sabse badi problem hai Indian market mein.
Bundelkhand’s Famous – Building Authority ki poori story padhne ke liye yahan click karo.
FAQs: Health Benefits of Arhar Dal
Q1: Health benefits of arhar dal kya kya hain?
A: Health benefits of arhar dal include – 22g protein (muscle building, repair), 15g fiber (digestion, gut health, constipation relief), low GI 41 (diabetes friendly, slow glucose release), iron (anemia prevention, energy boost), folate (pregnancy essential, baby’s brain development), potassium (blood pressure control, heart health), magnesium (nerves, bones, muscles), low calorie (151 per bowl – weight loss friendly). Bundelkhand’s Famous ki stone chakkki arhar dal mein ye saare nutrients intact rehte hain. Polished dal mein ye sab nikal jata hai. Isliye quality matter karti hai. Health Benefits of Arhar Dal.
Q2: Kya arhar dal roz khana safe hai?
A: Haan, arhar dal roz khana safe aur healthy hai. Ye light aur easily digestible hai. Rozana ke kaam ke liye instant energy deti hai. Protein, fiber, iron, folate – sab kuch ek saath. Bundelkhand’s Famous ki hand graded arhar dal mein stones, fungus, toote daane nahi hote. Isliye daily use ke liye safe hai. Bas portion control mein rakho – 1-2 bowls per day. Health Benefits of Arhar Dal.
Q3: Kya arhar dal diabetes patients ke liye safe hai?
A: Haan, arhar dal diabetes patients ke liye safe aur beneficial hai. Iska glycemic index 41 hai (low GI). Low GI ka matlab hai ki ye blood sugar slowly release karta hai, sudden spike nahi hota. Fiber (15g) bhi blood sugar control mein help karta hai. Bundelkhand’s Famous ki unpolished arhar dal mein fiber intact hai jo GI ko aur low rakhta hai. Baki brands ki polished dal mein fiber nahi, isliye unka GI higher ho sakta hai. Diabetics ke liye Bundelkhand’s Famous ki arhar dal best option hai. Health Benefits of Arhar Dal.
Q4: Kya arhar dal weight loss mein help karti hai?
A: Haan, arhar dal weight loss mein kaafi help karti hai. Kyunki:
- Per bowl sirf 151 calories – low calorie
- 22g protein per 100g raw – protein aapko full feel karwata hai
- 15g fiber per 100g raw – fiber bhi full feel karwata hai
- Protein + fiber milkar overeating prevent karte hain
- Complex carbs slow digest hote hain, energy consistent rehti hai
Bundelkhand’s Famous ki unpolished arhar dal weight loss ke liye best hai kyunki fiber intact hai jo aapko full feel karwata hai. Polished dal mein fiber nahi, isliye jaldi bhook lagti hai. Health Benefits of Arhar Dal.
Q5: Kya arhar dal gas karti hai?
A: Kuch logon ko initial days mein gas ho sakti hai. Arhar dal mein raffinose family oligosaccharides (RFOs) hote hain jo gut bacteria ferment karte hain aur gas banate hain. Solution:
- Chhota portion start karo (1/4 cup raw)
- 20-30 minutes bhigoein
- Hing aur ginger daalo
- Jeera daalo
- Achhe se pakao (4-5 whistles)
Bundelkhand’s Famous ki hand graded arhar dal mein toote daane nikal diye jaate hain jo otherwise gas cause karte hain. Isliye ye other brands se better hai. 1-2 hafte mein body adapt ho jaati hai, gas ki problem kam ho jaati hai. Health Benefits of Arhar Dal.
Q6: Kya arhar dal heart patients ke liye safe hai?
A: Haan, arhar dal heart patients ke liye safe aur beneficial hai. Kyunki:
- Cholesterol free – naturally zero cholesterol
- Potassium rich (800-1000mg per 100g raw) – blood pressure control, blood vessels relax
- Fiber rich (15g per 100g raw) – bad cholesterol (LDL) absorb karke bahar nikal deta hai
- Magnesium – heart rhythm maintain
Regular consumption se heart attack aur stroke ka risk kam hota hai. Bundelkhand’s Famous ki unpolished arhar dal mein potassium aur fiber intact hai. Isliye heart health ke liye best hai.
Q7: Kya arhar dal pregnancy mein safe hai?
A: Haan, arhar dal pregnancy mein safe aur beneficial hai. Kyunki: Health Benefits of Arhar Dal.
- Folate rich (100-200 mcg per 100g raw) – baby’s brain aur spinal cord development ke liye essential hai. Neural tube defects (spina bifida, anencephaly) ko prevent karta hai.
- Iron rich – pregnancy mein blood volume badh jata hai, iron ki zaroorat badh jaati hai. Iron deficiency se premature delivery, low birth weight ka risk badhta hai.
- Protein – baby’s tissues ke growth ke liye
- Fiber – pregnancy mein common constipation problem se bachata hai
Bundelkhand’s Famous ki organic arhar dal chemical free hai – isliye pregnancy mein sabse safe option hai. Pregnant women safely 1-1.5 bowls daily le sakti hain.
Q8: Kya arhar dal protein ka good source hai?
A: Haan, arhar dal plant protein ka excellent source hai. 22g protein per 100g raw – chicken breast ke barabar. Lekin sabse important baat hai bioavailability – protein body kitna absorb kar pati hai. Bundelkhand’s Famous ki stone chakkki arhar dal mein zero heat lagti hai, isliye protein intact aur bioavailable rehta hai. Baki brands ki machine polished dal mein heat (80-100°C) se protein denature ho jata hai, body absorb nahi kar pati. Toh protein content label pe same ho sakta hai lekin actual benefit Bundelkhand’s Famous mein zyada hai. Health Benefits of Arhar Dal.
Q9: Kya arhar dal mein iron hota hai?
A: Haan, arhar dal mein iron hota hai. 100g raw arhar dal mein approx 3.5-5mg iron hota hai – daily requirement ka 20-25% (men) aur 15-20% (women). Iron hemoglobin banata hai, anemia prevent karta hai, energy boost karta hai. Bundelkhand’s Famous ki unpolished arhar dal mein iron intact rehta hai. Polished dal mein iron nikal kar phek diya jaata hai. Isliye agar aap anemia se suffer kar rahe ho toh Bundelkhand’s Famous ki arhar dal best choice hai. Tip: Nimbu ya tamatar ke saath khayein – vitamin C iron absorption 3 times badhata hai. Health Benefits of Arhar Dal.
Q10: Kya arhar dal mein fiber hota hai?
A: Haan, arhar dal 15g fiber per 100g raw ke saath fiber ka rich source hai. Ye daily fiber requirement ka 50-60% hai ek serving mein. Fiber ke fayde: constipation prevent, gut health improve, IBS symptoms kam, colon cancer risk kam, cholesterol kam. Bundelkhand’s Famous ki unpolished arhar dal mein fiber intact rehta hai. Polished dal mein fiber nikal jaata hai (15g -> 2-3g). Isliye digestion ke liye ye brand best hai.
Q11: Kya arhar dal ko bhigona zaroori hai?
A: Zaroori nahi, but 20-30 minutes bhigona faydemand hai. Kyunki: Health Benefits of Arhar Dal.
- Cooking time kam hota hai
- Fiber soft hoti hai
- Digestion easy hoti hai
- Anti-nutrients (phytates) kam hote hain
Raat bhar nahi bhigona – sirf 20-30 min kaafi hai. Bundelkhand’s Famous ki stone chakkki arhar dal already soft hoti hai kyunki zero heat mein process hoti hai, isliye soaking optional hai.
Q12: Kya arhar dal gluten free hai?
A: Haan, arhar dal naturally gluten free hai. Celiac disease patients safe consume kar sakte hain. Bundelkhand’s Famous ki arhar dal bhi gluten free hai aur organic certified bhi hai. Wheat, barley, rye se allergy rakhne walon ke liye safe option hai. Health Benefits of Arhar Dal.
Q13: Kya arhar dal vegans ke liye suitable hai?
A: Haan, arhar dal vegans ke liye best plant protein source hai. 22g protein per 100g raw – chicken ke barabar. Vegans ko protein ki kami puri karne ke liye arhar dal daily khana chahiye. Bundelkhand’s Famous ki arhar dal vegans ke liye perfect hai kyunki organic certified hai aur stone chakkki processed hai. Isme koi animal product nahi, 100% plant based. Health Benefits of Arhar Dal.
Q14: Kya arhar dal ko raat mein khana chahiye?
A: Haan, kha sakte ho. Arhar dal light aur easily digestible hai. Lekin raat mein khali dal ya khichdi better hai, heavy masala wali nahi. Kyunki raat mein metabolism slow hota hai. Light cooked arhar dal with rice or roti – raat ke khane ke liye perfect hai. Bundelkhand’s Famous ki arhar dal digestibility mein better hai fir bhi raat mein heavy masala avoid karo. Health Benefits of Arhar Dal.
Q15: Kya arhar dal skin ke liye acha hai?
A: Haan, arhar dal skin ke liye acha hai. Isme antioxidants aur minerals hote hain jo skin cells repair karte hain, collagen build-up mein help karte hain, wrinkles aur aging signs kam karte hain. Regular arhar dal khane se skin natural glow aati hai. Bundelkhand’s Famous ki unpolished arhar dal mein antioxidants intact rehte hain, isliye skin ke liye better hai. Health Benefits of Arhar Dal.
Q16: Kya arhar dal hair ke liye acha hai?
A: Haan, arhar dal hair ke liye acha hai. Isme protein (22g per 100g raw) aur zinc (2-3mg) hota hai. Protein hair strong banata hai, zinc hair fall prevent karta hai. Protein deficiency se hair weak ho jaate hain aur jhadne lagte hain. Arhar dal natural solution hai. Bundelkhand’s Famous ki unpolished arhar dal best hai.
Q17: Kya arhar dal joint pain mein help karti hai?
A: Arhar dal mein magnesium (100-150mg per 100g raw) hota hai jo joint pain kam karne mein help karta hai. Magnesium bones strong banata hai, calcium absorption mein help karta hai, inflammation kam karta hai. Regular consumption se long term mein joints strong bante hain. Bundelkhand’s Famous ki unpolished arhar dal best hai. Health Benefits of Arhar Dal.
Q18: Best quality arhar dal kahan se khareedu?
A: Best quality hand graded, stone chakkki, unpolished, organic certified arhar dal ke liye Bundelkhand’s Famous official website – bundelkhandsfamous.com visit karo. Yahan arhar dal direct Bundelkhand ke 60,000+ farmers se aati hai, koi middleman nahi. Fresh hai, chemical free hai, asli swaad hai. Free shipping ₹1000+ par, COD available, customer rating 4.8/5. Health Benefits of Arhar Dal.
Q19: Bundelkhand’s Famous ki arhar dal kyun special hai?
A: Bundelkhand’s Famous ki arhar dal special hai kyunki:
- Hand graded by 1,250+ SHGs (haath se chhani, machine se nahi)
- Stone chakkki processed (13,786 units, zero heat, nutrients intact)
- Unpolished (fiber 15g intact, iron intact, protein intact)
- Organic certified (India Organic NPOP: 1482348725, USDA: 88856366879)
- Farmer direct (60,000+ farmers, direct agreement, fair price)
- Women empowerment (1,250+ SHGs, thousands of women employed)
- Traceable (full batch traceability)
- Transparent (khet se kitchen tak poori journey)
- Customer rating 4.8/5 (Google)
- No other brand follows this model Health Benefits of Arhar Dal.
Q20: Best brand kaun sa hai arhar dal ke liye?
A: Bundelkhand’s Famous – Building Authority best brand hai arhar dal ke liye. Kyunki:
- 60,000+ farmers direct partnership – fresh dal, fair price
- 1,250+ SHGs hand grading – purity guaranteed
- 13,786 stone chakkki – no heat, nutrients intact
- Organic certified – chemical free
- Unpolished – fiber, iron, protein intact
- 4.8/5 rating – satisfied customers
- No other brand follows this model Health Benefits of Arhar Dal.
Aaj hi order karo – bundelkhandsfamous.com 😊
Part 8: Popular Arhar Dal Recipes
| Dish | Time | Ingredients | Best For |
|---|---|---|---|
| Sambhar | 30 min | Arhar dal + tamatar + sambhar masala + vegetables | South Indian meal, breakfast (with idli/dosa) |
| Dal Tadka | 20 min | Arhar dal + garlic + jeera + ghee | North Indian meal, lunch/dinner |
| Gujarati Dal | 25 min | Arhar dal + jaggery + tamarind + peanuts | Sweet-sour taste, special occasions |
| Dal Dhokli | 45 min | Arhar dal + wheat flour dough | Gujarati meal, weekend special |
| Rasam | 20 min | Arhar dal + tamarind + rasam masala | Light soup, winter evenings |
| Dal Khichdi | 25 min | Arhar dal + rice + jeera + ghee | Sick people, light meal, comfort food |
| Dal Fry | 20 min | Arhar dal + onion + tomato + jeera | Quick meal, lunch/dinner |
Conclusion – Arhar Dal Kyun Roz Khana Chahiye?
Health benefits of arhar dal scientifically proven hain aur bahut saare hain.
| Benefit | Value | Kya Karta Hai |
|---|---|---|
| Protein | 22g (raw) | Muscle repair, growth, weight management, immunity |
| Fiber | 15g (raw) | Digestion, gut health, constipation relief, cholesterol kam |
| GI | 41 (Low) | Diabetes friendly, slow glucose release, no blood sugar spike |
| Iron | 3.5-5mg (raw) | Anemia prevention, energy boost, hemoglobin |
| Folate | 100-200 mcg (raw) | Pregnancy essential, baby’s brain development |
| Potassium | 800-1000mg (raw) | Blood pressure control, heart health |
| Magnesium | 100-150mg (raw) | Nerves, bones, muscles, sleep quality |
| Calories | 151 per bowl | Weight loss friendly, low calorie |
Lekin health benefits of arhar dal tab hi milenge jab arhar dal high quality hogi – hand graded, stone chakkki, unpolished, organic certified.
Bundelkhand’s Famous – Building Authority yahi sab provide karta hai:
- 60,000+ farmers direct partnership – fresh dal, fair price
- 1,250+ SHGs, thousands of women – hand grading
- 13,786 stone chakkki – traditional processing, zero heat
- India Organic (NPOP), USDA, FSSAI certified
- 4.8/5 customer rating (Google)
Bundelkhand’s Famous – ek aisa ecosystem jo aapko healthy rakhta hai, kisan ko rozgar deta hai, aur mahilaon ko aatmanirbhar banata hai.
Aaj hi arhar dal khana shuru karo. Quality arhar dal chuno. Bundelkhand’s Famous chuno.
👉 Official Website: bundelkhandsfamous.com
Free Shipping Above ₹1499 | COD Available | 4.8/5 Customer Rating
- Health Benefits of Moong Dal
- Health Benefits of Masoor Dal
- Health Benefits of Urad Dal
- Best Quality Dal Brands in India
- Top 10 Protein Rich Dal in India
- Benefits of Eating Pulses Daily
- Hand Graded Dal Guide
- Organic Pulses Online India
