Toor Dal

What Is Toor Dal?

Toor dal (Cajanus cajan) is a yellow pigeon pea split into two halves; in English, the whole legume is known as “pigeon pea.” It is one of the most widely used legumes in Indian cuisine.

When cooked, it softens to a creamy consistency and develops a mildly earthy, sweet flavor. It forms the basis of South India’s classic “sambar” and many dal dishes (similar to lentil dishes).

Nutritional Values of Toor Dal

Per 100 g, dried toor dal contains approximately 343 kcal of energy, 22 g of protein, and 15 g of fiber; it is rich in folate and iron. It is a legume with substantial plant protein and fiber.

What Are the Benefits of Toor Dal?

With its high plant protein, fiber, and folate content, toor dal can be considered part of a balanced diet; it is a protein source, especially for people who do not eat meat.

This information is general; toor dal is a food and is not a substitute for medical treatment.

How to Choose Toor Dal

Good toor dal has whole, dry, bright yellow seeds; avoid product that is infested, damp, or has an odor. Both oil-coated (polished) and plain varieties are available.

• The seeds should be whole, dry, and bright yellow
• There should be no signs of insects or moisture
• It should smell clean and fresh

How to Store Toor Dal

Toor dal keeps for months in a sealed jar in a cool, dry place; protect it from moisture and insects. Split seeds keep slightly less time than whole legumes.

Using Toor Dal in the Kitchen

Toor dal is used mostly in sambar and dal dishes, as well as soups and spiced purées. Rinse it and cook until tender, then finish with a spiced “tadka” (spices fried in hot oil).

How to Cook Toor Dal

Rinse the toor dal and boil it in plenty of water until soft and creamy; a pressure cooker shortens the cooking time. Add an onion, tomato, and spice sauce and tadka to make dal.

Frequently Asked Questions

Is toor dal the same as yellow lentils?

They look similar but are different: toor dal is pigeon pea, while yellow lentils are a type of lentil. They are used in similar ways, but their flavor and texture differ slightly.

Should you soak toor dal?

Soaking shortens the cooking time and makes it easier to digest; when short on time, it can also be cooked without soaking in a pressure cooker.

What is oily toor dal?

It is a variety coated with a little oil to extend its shelf life; rinse it thoroughly before use. Plain (uncoated) varieties are also common.