Boiled and mashed vaal dal can be used as stuffing for karela or capsicum. " They can be stuffed in paranthas or added to soups and stews with meats or vegetables " Soak the vaal dal and rice in enough water for 10 minutes. Drain and keep aside. Heat the ghee in a pressure cooker and add whole spices. Cook till the vaal becomes soft and you have a delectable vaal dal ni khichdi. " Vaal dal pulao or vaal dal with spinach are also quite common. " The beans can be fried, causing the skin to split open, and then salted and/or spiced to produce a savory crunchy snack. These are popular in China. How to store Store vaal dal in an air tight container.] Health Benefits " Vaal like other lentils and pulses are good source of protein and dietary fibre. " They are low in fat and rich in B complex vitamins, calcium and potassium Val Dal are an excellent source of molybdenum and a very good source of dietary fiber, copper and manganese. Lima beans are good sources of folate, phosphorus, protein, potassium, vitamin B1, iron, magnesium and vitamin B6.