Health Benefits of Bengali Dal Bori – Why This Bori Should Be in Your daily diet
By Meenakshi G on January 29, 2025
Bengali cuisine is known for its rich flavors and nutritious ingredients. One such hidden gem is Bori, a sun-dried lentil dumpling that adds taste, texture, and health benefits to any meal. Made from lentil paste and dried under the sun, Bori is a staple in many Bengali households. But beyond its culinary uses, it offers several health benefits that make it a must-have in your kitchen.
1. High in Protein
Bori is made from lentils like urad dal, moong dal, or masoor dal, all of which are excellent plant-based protein sources. This makes it a great addition to vegetarian and vegan diets.
✅ Supports muscle growth
✅ Keeps you full longer, aiding in weight management
2. Easy to Digest
Since Bori is made from fermented or soaked lentils, it is easier to digest than whole lentils. The sun-drying process enhances its shelf life while making it light on the stomach.
✅ Great for people with weak digestion
✅ Can be eaten by the elderly or those recovering from illness
3. Boosts Immunity
Lentils are packed with iron, zinc, and antioxidants, which help strengthen your immune system. Plus, the traditional drying process retains nutrients, making Bori a powerhouse of natural goodness.
✅ Helps fight infections
✅ Keeps the body strong and energetic
4. Rich in Fiber
Bori contains a good amount of dietary fiber, which promotes better digestion and gut health. Adding Bori to your meals can:
✅ Prevent constipation
✅ Support gut-friendly bacteria
5. Low in Calories & Fat
Unlike fried snacks, Bori is a low-calorie, fat-free ingredient. It can be roasted or cooked with vegetables, making it a healthy alternative to processed foods.
✅ Helps in weight management
✅ Supports heart health
6. Versatile & Easy to Store
One of the best things about Bori is its long shelf life. Since it is dried, it does not require refrigeration and can be stored for months. Plus, it can be:
- Fried for a crunchy snack
- Cooked in curries for added texture
- Mashed with mustard oil for a simple side dish
Final Thoughts
Bengali Bori is more than just a culinary tradition—it’s a nutrient-packed superfood that should be a part of your kitchen. Whether you enjoy it crispy, mashed, or in curries, this protein-rich, gut-friendly, and low-calorie food is a smart and healthy addition to your diet.
