Toor Dal or Pigeon Peas (in English) are scientifically termed as Cajanus cajan. It is a perennial legume belonging to the Fabaceae family. It was cultivated about 3,500 years ago along the Indian subcontinent. Today, pigeon peas became a staple food in Asia, Africa, and Latin America. Toor dal usually comes plain or oiled and would normally require soaking because of its hard shell, before you can use it for cooking the most delicious toor dal recipes.
What is Toor Dal?
Toor dal is a widely used ingredient for Indian cuisine and is mainly used for one of India’s finest dishes, dal. Fresh pigeon peas (toor dal) have a distinctive nutty taste and a crispy texture. However, it was also traditionally used in Ayurvedic medicinal practice. The leaves of toor dal were used for treating coughs, bronchitis, diarrhoea, haemorrhages, sores, and wounds.
Nutrition Facts
A 100 gram serving of Toor Dal or Pigeon Peas contains:
- Calories: 343
- Fat: 1.5 grams or 2% of DV (0.3 saturated and 0.8 polyunsaturated)
- Cholesterol: 0 gram
- Sodium: 17 mg.
- Potassium: 1,392 mg. or 39% of DV
- Carbohydrates: 63 grams or 21% of DV
- Dietary Fibre: 15 grams or 60% of DV
- Protein: 22 grams or 44% of DV
Nutritional content includes:
Phosphorus, Calcium, Iron, Vitamin B-6, and Magnesium
Health Benefits of Toor Dal
- It has a high content of dietary fibre and is helpful in weight loss.
- It is a great source of phosphorus that is necessary for stronger bones and teeth.
- It contains magnesium which is a great booster for your immune system.
- It has potassium, that when combined with phosphorus and magnesium, promotes a healthier cardiovascular system.
- It has Vitamin B-complex which helps normalize your metabolism.
- It is an excellent source of protein. This is primarily why it is a favourite among vegan diet plans.
- It helps relieve digestive problems like irritable bowel syndrome, constipation, and indigestion.
Must-try Toor Dal Recipe/s
Here is a top-notch Indian dish that you can try and explore at home, along with other recipes with toor dal that your family surely won’t get enough of.
South Indian Style Toor Dal
Ingredient/s:
- 1 cup of Natco Plain Toor Dal
- 2½ cups of water, to cook the Dal
- 1 large onion, chopped
- 1 tomato, seeds removed and diced
- 1 teaspoon ginger paste
- 3 tablespoons cilantro, chopped
- 2 tablespoons tamarind water
- 2 tablespoons coconut, fresh or desiccated
- 1 whole dry red chilli
- 8-10 curry leaves
- 1 teaspoon mustard seeds
- 1 teaspoon turmeric powder
- 1 teaspoon red chilli powder
- 1 teaspoon sambar masala powder
- Salt to taste
- Oil for cooking
- 1 cup water, may vary according to preferred consistency
Procedures:
- Rinse the Natco Plain Toor Dal with water, until there are no more bubbles.
- In a pressure cooker, stir in your rinsed dal, and then add salt and water.
- Cook over medium heat, for 3 to 4 whistles.
- Allow pressure to reduce and set aside.
- Heat oil in a pan, add mustard seeds, curry leaves, and whole dry red chilli.
- Add the onions and cook until it softens.
- Add ginger paste, reduce the flame to low heat.
- Add tomatoes and stir well.
- Cover the pan and let it simmer for about two minutes.
- Add salt, turmeric powder, and red chilli powder. Stir well.
- Add the desiccated coconut. Stir well.
- Cover the pan and let it simmer for about two minutes.
- Add the sambar masala powder, and cook for another minute.
- Add the boiled dal and mix it well.
- Add one cup of water. Stir well. Cover and cook in a high flame setting.
- Add tamarind water. Stir well.
- Sprinkle chopped cilantro. Stir well and cook for another minute.
- Turn off the heat. Transfer to a serving bowl.
- Serve hot or warm with rice. Enjoy!
Other toor dal recipes:
- Lasooni Arhar Dal Tadka – Garlic Dal Tadka
- Toor Dal with Cumin (Vegan, Gluten-Free)
- Simple Toor Dal/PhodniCha Varan/ Arhar Ki Dal
- Yellow Moong and Toor Dal with Tomato
- Toor Dal Dosa
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