toor dal -
Toor dal is an excellent plant-based source of protein (approximately 22% by weight), dietary fiber, and essential amino acids; it is also rich in folate, iron, and polyphenols with antioxidant properties.
About
Toor dal (also spelled tur, tuvar, or arhar dal) is a dried legume consisting of the split yellow lentil of the pigeon pea plant (Cajanus cajan), native to the Indian subcontinent and widely cultivated throughout South Asia, East Africa, and the Caribbean. The whole pigeon pea pod yields dried seeds that are then dried further and mechanically split to produce the characteristic golden-yellow, slightly oblong lentil halves. Toor dal has a mild, earthy flavor with subtle nutty undertones and a naturally buttery texture when cooked. The most common variety is the polished yellow split lentil, though unpolished versions with the outer skin intact (oily dal) and specialty cultivars with different cook times exist across regions.
Culinary Uses
Toor dal is a staple protein source across Indian, Sri Lankan, and East African cuisines, particularly in vegetarian cooking. It is most prominently used to prepare sambar, a tangy South Indian vegetable stew, and rasam, a spiced soup, as well as plain dal (lentil curry) served with rice or flatbreads. The lentils are also ground into flour for preparing dosa and idli batters, Indian savory pancakes and steamed cakes. In Western India, toor dal is combined with vegetables, spices, and jaggery to make dishes like gujarati undhiyu. The lentils require thorough rinsing and typically benefit from soaking before cooking to reduce cooking time (20-30 minutes in pressure cooker). It pairs well with turmeric, cumin, asafoetida, and tempering spices such as mustard seeds and curry leaves.