cup: toor dal
Rich in plant-based protein (approximately 22% by weight) and dietary fiber, toor dal is also a good source of iron, folate, and polyphenols. It provides essential amino acids when combined with grains such as rice.
About
Toor dal (also spelled tur dal or tuvar dal) is the dried, split seed of the pigeon pea plant (Cajanus cajan), a legume native to the Indian subcontinent. The whole pigeon pea is spherical and tan-colored; when split and the hull removed, it yields golden-yellow dals that are slightly smaller than a lentil. Toor dal has a mild, slightly nutty flavor and relatively quick cooking time compared to whole pigeon peas.
Toor dal is a staple legume in Indian cuisine and is the most widely consumed dal variety in South India, particularly in Maharashtra, Karnataka, Tamil Nadu, and Telangana. It is sold dried and can be further processed into flour (besan-like products) or whole.
Culinary Uses
Toor dal is primarily used to make dal curries (sambar in South India, regular toovar curry in North India) and is essential to the preparation of sambar, a tangy vegetable and dal stew prominent in Tamil, Kannada, and Telugian cuisines. It is also used to prepare dal khichdi, dal fry, and traditional dal-based side dishes. The dal is typically boiled with turmeric and salt until soft and creamy, then tempered with ghee, mustard seeds, curry leaves, and dried red chilies. It pairs well with rice, flatbreads, and vegetable preparations, and is a primary source of protein in vegetarian Indian diets.