Toor Dal (Arhar Dal): Benefits, Recipes, Protein Content, and More

One of the widely grown and enjoyed dal in India is Toor Dal, also known as Arhar Dal, Pigeon Pea, Turdal, Kandi Pappu, Harada Dal, Tuvarampauppu, Red Gram Dal and Split Pigeon Pea.

Have you wondered why?

Not only may toor dal help you meet your iron and calcium needs, but it is also a rich source of protein and dietary fibre that supports your digestive health and helps control hunger. It is a good friend in weight management.

Now, let us move ahead and learn more about the health benefits, storage tips, and potential side effects of toor dal.

Nutritional Composition of Toor Dal: Protein Content per 100gms

As suggested by the National Institution of Nutrition through Indian Food Composition Tables, Toor Dal contains ^[1] –

With dals becoming more prominent, initiatives like Aashirvaad’s My Meal Plan test could help you figure out ways to include these healthy legumes in your diet. This tool can help you know your current protein and dietary fiber intake level and give suggestions for personalized meals.

Protein Content of Toor Dal, Compared to Other Dal

Let’s compare the protein content of various legumes (vegetarian protein) with that of red gram dal ^[2].

It is clear from the above chart that soybeans contain the maximum amount of protein compared to other legumes. On the other hand, toor dal and other dals share approximately equal amounts of protein in them.

Let us move forward and learn about the health benefits of toor dal.

Health Benefits of Toor (Arhar) Dal

1. Toor Dal May Promote Digestion

Toor dal is high in fibre content, which may aid digestion. It may further help reduce the risk of constipation, thereby promoting healthy bowel movements.

When the dal is cooked, spices like ginger, cumin, and asafoetida are added to it, which may help reduce gas formation and promote the overall digestion of the food.

Pro-tip- Pre-soaking toor dal may add to a healthy digestion process as it has a low Glycemic Index and slow carbohydrate release.

If you want to experience the goodness of toor dal in your meals truly, first try this simple Aashirvaad Digestive Quotient test. This assessment will give you an idea about everything related to your digestive health and how supportive your current diet is towards your well-being.

2. Toor Dal May Support Blood Sugar Levels

Pulses and legumes like Toor Dal may help in regulating blood sugar responses due to more rapid carbohydrate release.

Amino acids such as glutamine present in pulses help increase post-meal energy expenditure and fat oxidation ^[3]. So, it may help manage glucose levels through its easy absorption.

You should know that – The glycaemic response to pulses is at least 45% lower than that of other carbohydrate-containing foods such as cereals, grains, pasta, biscuits, and tuberous vegetables ^[5]

This plant protein’s low glycemic response helps in reducing satiety, which may reduce hunger. Therefore, it helps in effective weight management of the body.

Pro tip: With walking, lifestyle management and a healthy diet, blood sugar levels can be managed easily.

3. Toor Dal is a Protein-packed choice for Weight Management

Fibre-rich and protein-packed toor dal may assist you in feeling full until your next meal. Protein is an important component for weight loss as it delays gastric emptying and gives a feeling of satiety. However, it should also include the appropriate inclusion of other nutrients. Good biological value protein such as foods helps maintain a lean body or muscle mass.

Do you know that 1 cup of cooked toor dal may provide half of an adult’s daily fibre requirement? ^[4]

4. May Support Hair Health

A healthy diet and hair health are directly related to each other. Toor dal is rich in amino acids, B complex containing 0.24mg of Total B6 vitamins, 108µg of total folates and 0.31µg of biotin.

Folates and B complex are vital for healthy hair growth, and toor dal, which is rich in folates, may aid in the production and maintenance of hair. It may help maintain scalp health by improving overall blood circulation. ^[6]

5. May Boost Skin Health

Pulses and dals contain phenolic and flavonoids that are major contributors to the antioxidant properties of legumes. Toor dal is a good source of natural antioxidants that help in minimizing the oxidative damage caused by free radicals to human cells. ^[7]

Vitamin B3, also known as Niacin, is found at 2.09mg in 100g of toor dal. It may help in improving the skin barrier by retaining moisture in the skin [8]. Thus, toor dal soup stews support the body’s detoxification process and may help eliminate toxins, resulting in healthier skin.

Pro tip: To enhance its properties and taste, you can pair toor dal with tomatoes, lemon, or citrus fruits.

6. Toor Dal May Boost Immunity

Plant-based foods like toor dal may be used to improve the body’s immunity. It has a significant amount of protein that may support the body’s ability to fight infections.

7. Toor Dal May help in Lowering Cholesterol Levels and Supporting Heart Health

Dietary fiber present in toor dal may help maintain a healthy heart as it balances cholesterol levels. An early human study in which consumption of 120g of legumes per day by healthy makes for 30-35 days was shown to decrease LDL cholesterol. ^[9]

It is naturally low in saturated fat, which makes it a healthy option for the heart.

8. It May support Blood Pressure

Dietary pulses like toor dal may be efficient in regulating blood pressure due to their high protein and potassium content ^[10]. It is rich in folic acid and magnesium, which may help in minimising the risk of many lifestyle disorders.

Pro tip: Adding 1 Katori toor dal to your meal plan in addition to a balanced diet may help regulate BP naturally.

9. May Support Gut Health

A good gut is the key to having good digestion and overall well-being ^[11]. Toor dal may be effective as a digestive stimulating factor due to its light nature and high nutrients that help ease stomach-related woes.

It may further help relieve problems like bloating, constipation, and indigestion, which may irritate over time.

Factors Influencing Protein Content in Dal

Boiling, Pressure Cooking, and Slow Cooking- Prolonged exposure to heat can break down the protein content of toor dal ^[12].

Soaking before Cooking—Soaking toor dal before cooking enhances its protein presence, which may help improve digestibility and absorption of protein content.

Complimenting Proteins—Adding citrus elements or pairing it with Aashirvaad Multigrain Atta can help make it a completely protein-packed meal. This may help elevate the balanced diet components and manage weight at the same time.

Recommended Daily Intake of Protein from Dal

There is no specific recommended intake for toor dal as such, however, according to the ICMR, It is recommended to consume 85g of pulses & legumes per day.

Soaking is an ancient and widely used method of cooking and preparation. According to studies, soaking does not decrease the protein content of beans. Soaking and germinating pulses and legumes increase the protein, fiber, moisture, and antioxidant content. A slight increase in minerals such as iron and zinc content was also observed.

Soaking has various other nutritional benefits, such as

• Might improve digestion
• It may help in reducing bloating, gastritis & flatulence
• Increased moisture content can give a feeling of satiety, thereby help in weight loss
• Helps in decreasing the anti-nutrients of the pulses/legumes such as tannins, phytics, and Oxalates.

Potential Side Effects of Toor Dal

How to Cook Toor Dal

Ingredients

• 1cup toor dal
• 2cups water
• Salt to taste
• Aashirvaad Svasti Ghee
• Optional: A pinch of turmeric powder, cumin seeds, ginger and garlic to add flavor

Preparation

• Soak toor dal for 30 minutes as it helps in reducing the cooking time

Method

• Drain soaked toor dal and transfer to a pot with 2 cups of water
• Place the pot on a medium heat and bring the water to boil
• Reduce the heat and cook, and let the dal simmer for 20-25minutes
• Add salt and flavours during cooking
• Mash slightly for a smoother texture
• Add tempering (jeera tadka in ghee) if desired
• Serving suggestions: Garnish with fresh coriander leaves and a dollop of ghee. Serve hot with roti or rice

How to Consume Toor Dal

#1 Dal Tadka

Ingredients

• Ingredients
• 1cup toor dal
• 2 cups of water
• 1 finely chopped onion
• 1 chopped tomato
• 2-3 minced garlic cloves
• ½ inch ginger
• ½ tsp turmeric powder
• ½ tsp coriander powder
• 1 tsp cumin seeds
• 1/ tsp chilli powder
• 2 tsp oil or ghee
• Aashirvaad Iodized Salt to taste
• Fresh coriander leaves

Method

• Rinse toor dal and soak for 30 minutes
• Once soaked, transfer it to the pressure cooker with water
• Add turmeric powder, chilli powder, coriander powder and salt for 3-4 whistles
• Mash lightly once cooked
• To prepare the tadka, heat ghee or oil in a pan, add cumin seeds, and let them splutter
• Add onion, garlic and ginger and saute until golden
• Now, add tomatoes, red chilli powder and salt.
• Cook until tomatoes soften, and a fresh aroma comes from it
• Pour the tempering over cooked dal and stir the mixture
• Garnish with fresh coriander leaves and serve them with rice or roti

#2 Sambar Recipe

Sambar is a popular dish prepared in South India in almost every household as a part of the staple diet.

Ingredients

• 1cup toor dal
• 2 cups of water
• 1 finely chopped onion
• 1 tsp mustard seeds
• 1 chopped tomato
• 1 cup of mixed vegetables like carrot, beans, eggplant, and drumstick
• 1 tsp tamarind paste
• 2-3 minced garlic cloves
• ½ inch ginger
• ¼ tsp hing
• 8-10 curry leaves
• 2 dried red chillies
• 2 tsp oil or ghee
• ½ tsp turmeric powder
• ½ tsp coriander powder
• 1/ tsp chilli powder
• Salt to taste
• Fresh coriander leaves

Method

• Cook toor dal in a pressure cooker with water, turmeric, and salt until it softens. Mash and keep it aside
• In another pot, boil the vegetables until tender. Mash them until they soften.
• Mix dal with vegetables and add sambar powder (a mix of red chilli powder, coriander powder, and many other spices) with tamarind paste
• Let it simmer for 10-15minutes
• For tadka, heat oil in a pan and add mustard seeds, curry leaves, dried red chillies, and hing.
• Pour tadka over the sambar and serve hot with steamed idli, vada, dosa or rice.

#3 Toor Dal Dhokli

A traditional Gujarati recipe of Toor Dal Dhokli is a wholesome one-pot meal that is often comforting and nutritious.

Ingredients

• For dal:
• 1cup toor dal
• 2-3 cups water
• 2 slit green chillies
• 1 tsp mustard seeds
• 1 tsp jaggery powder
• ¼ tsp hing
• 8-10 curry leaves
• 2 dried red chillies
• 1 tsp of cumin seeds
• 2 tsp oil or ghee
• ½ tsp turmeric powder
• ½ tsp coriander powder
• 1/ tsp chilli powder
• Salt to taste
• Fresh coriander leaves

For dhokli:

• 1 cup Aashirvaad Shudh Chakki Atta
• 1 tsp carom seeds
• ¼ tsp turmeric powder
• ½ tsp red chilli powder
• 1 tsp ghee
• Salt to taste
• Water as required for kneading

Method

• Cook toor dal in a pressure cooker with water, turmeric, and salt for 3-4 whistle until it soften. Mash and keep it aside.
• Add tamarind pulp and jaggery powder for a tangy-sweet taste and simmer
• In a bowl, mix wheat flour, carom seeds, turmeric powder, red chilli powder, salt, and ghee. Gradually add water to make a firm dough
• Roll out the dough into a medium-sized thin circle like chapati (dhokli) and cut into small pieces of a suitable shape
• Add dhokla slowly into the simmering dal and stir gently to prevent them from sticking and breaking
• Cook for 10-15 minutes and stir occasionally.
• In a pan, prepare tadka by heating ghee and adding mustard seeds, cumin seeds, hing, curry leaves, and green chillies till they splutter and turn fragrant
• Add the mixture to the dal and dhokli mixture
• Garnish with fresh coriander leaves and serve hot with yogurt as a complete meal

5 Easy Tips to Store Toor Dal

• Always store dry or cooked pulses in airtight containers
• Cooked toor dal may be kept in refrigerator for 1-2 days
• You can store it in a muslin or cotton cloth if bought in bulk quantity. This helps in air circulation and prevents dal from sweating
• You can add bay leaves or neem leaves to prevent infestation
• Keep it in a cool and dry place to avoid direct sunlight

Final Words

Toor dal is a nutritious option offering numerous health benefits to keep your tummy happy for a longer time. It is high in dietary fibre that may support digestive health and boost immunity, promoting overall health.

You may incorporate toor dal into your diet through various methods that contribute to weight management. Whether consumed in soups, curries, or stews, it is a versatile and nutrient-dense food that offers immense health benefits.

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