Urad dal is used as a key ingredient in Indian cuisine for preparing a strong diet. It is a black-skinned, off-white colored lentil with a sturdy flavor that has been split in half. It is a brilliant supply of protein and dietary fibre. It is one of the finest plant sources of protein minerals such as iron, folic acid, magnesium and potassium, and vitamin B are also there. Benefits. This dal is highly nutritious and is recommended for diabetics. Black gram is a healthy pulse as it is rich in iron content. This helps boost the energy levels in the body and keeps you active. It promotes a healthy "heart" and helps regulate blood circulation.