Toor Dal

Toor dal, pigeon peas, or arhar dal is a staple pulse consumed by Indian households very often. It contains a high proportion of protein and thus has been considered suitable for vegetarians. Toor dal is enriched with various energy-giving nutrients, including iron, magnesium, potassium, and folic acid, which are specifically helpful in supporting the bones and the heart. The dal is also very rich in dietary fibre, which helps in the digestion of foods and is generally beneficial to the gut.

Toor dal is used daily in many dishes, such as sambhar, dal fry, or khichdi, because it has a slightly sweet taste and a sharp, slightly earthy tone that perfectly complements the spices. In Indian households, it remains a popular choice due to its blending properties, non-absorption of taste by the rice, essential nutrients, and easy digestibility. Thus, toor dal is healthy, from a plain dal fry to a more complex meal preparation.

Source of Toor Dal

Toor dal or pigeon peas are produced from the leguminous plant known scientifically as Cajanus cajan. It grows best in tropical or subtropical environments and is grown on a large scale in peninsular India, Africa and Southeast Asia, where it is used as a staple food.

Toor dal is also known as pigeon peas and is recognised with different names nationwide. 

• Arhar Dal (Hindi)
• Thuvaram Paruppu (Tamil)
• Kandhi Pappu (Telugu)
• Togari Bele (Kannada)
• Tuver Dal (Gujarati)
• Toor (Marathi)
• Pigeon Peas (English)
• Tur Dal (Bengali)
• Thuvara Parippu (Malayalam)
• Toor Dali (Konkani)

Toor Dal is a rich source of essential nutrients and offers numerous health benefits. Toor dal glycemic index is 18. It is a staple in Indian cuisine due to its high nutritional value. Below are the key nutrients found in 100 grams of toor dal:

• Protein: Approximately 21.3 grams, making it a great plant-based protein source.
• Carbohydrates: Around 61.7 grams, providing energy for the body.
• Fiber: About 15 grams, aiding digestion and improving gut health.
• Fats: Minimal, around 1.5 grams, making it a low-fat food.
• Iron: Contains about 3.7 mg, beneficial for improving haemoglobin levels and preventing anaemia.
• Calcium: Around 50 mg, contributing to bone health.
• Potassium: High in potassium, which helps regulate blood pressure.
• Magnesium is present in significant amounts, aiding muscle function and overall well-being.
• Vitamins: Rich in B vitamins like folate and thiamine, which support energy metabolism and nerve function.

Toor dal or pigeon pea is a staple pulse in many homes and contains nutrients that offer numerous health benefits. It contains protein, fiber, vitamins and minerals which are useful for managing many diseases and illnesses and enhancing the health standard of a person. 

Here are some of the key health benefits of toor dal:

1. Diarrhea

Toor dal is useful in managing diarrhoea as it is very rich in fibre. Dietary fiber is beneficial for promoting the good movement of the bowels since it has the properties of a bulking agent. Also, the pulses are naturally enriched with essential nutrients that can replenish the body’s stocks of electrolytes when it is down with diarrhea.

2. High Cholesterol

It has soluble fibre that is understood to help decrease LDL cholesterol in the blood. This sort of fibre combines with cholesterol and does not allow it to enter the bloodstream. Thus, we are confident that eating toor dal regularly will not diminish the health of the heart but rather support it.

3. Weight Loss

Let’s understand that toor dal is ideal for Weight Watchers because it is low in fat and rich in protein and fibre and these two ingredients help one feel full; thus, he/ she does not need to eat more food than is required. Also, toor dal, which is low glycemic, slowly releases energy to keep our blood sugar levels in check, helping to reduce weight.

4. Stomatitis

Toor dal benefits patients who suffer from stomatitis, which is mouth inflammation. Several ingredients in the dal could be of considerable value in reducing the inflammation of the tissues in the mouth through their anti-inflammatory nutrients. Further, it has nutritional values that help in speedy recovery in the case of injuries.

5. Wound Healing

Due to its high protein, iron, mineral, etc., toor dal also provides great help in the healing process of human wounds. Eating foods with protein also helps in tissue repair, which is very useful when one is healing from a wound; iron also enables better oxygen flow, which also helps heal wounds.

6. Diabetes

Toor Dal is a good meal option for diabetics since it contains a low glycemic index. Low GI foods take a longer time before their sugars are released into the bloodstream, thus enabling type 2 diabetes to be well regulated. The high fibre content ensures that digestion of the food takes longer, reducing the rate at which blood sugar levels fluctuate in diabetic patients.

7. Malaria

Toor dal can be a great addition to a malaria patient’s diet as it has immune-boosting capacity and is high in protein and its nutrient density makes it possible for the body to support  malaria treatment.

Toor dal has a general purpose and can be prepared using various methods. Here are three standard methods to include toor dal in your daily diet:

1. Toor Dal Curry

Toor dal curry is a staple in most Indian homes and, as a dish, is healthy with a tasty addition of spices. This is a protein boost dish that goes well with rice or roti.

Steps to use:

• Soak 1 cup of toor dal for 30 minutes and then rinse well.
• In a pressure cooker, boil the dal with turmeric and water for 3-4 whistles.
• Fry onions, tomatoes, and spices such as cumin seeds, mustard seeds, etc., and then add the cooked dal. Allow it to simmer for 10 minutes, then serve it while hot.

2. Toor Dal Soup

Toor dal soup can be taken for a change as a healthy soup for digestion or as a recuperating meal during sickness.

Steps to use:

• Pressure cook toor dal with water, turmeric, and ginger until the smell disappears.
• Stir the dal after cooking and then sieve if there is a lot of water.
• In some recipes, cook it as a vegetable and add salt, cumin, and a little lemon juice towards the end of cooking. Serve hot.

3. Toor Dal Salad

Toor dal salad would be a good option for high protein, low-calorie food that could be useful in weight loss meals or as a healthy tool.

Steps to use:

• Cook ½ cup of toor dal over medium temperature until it becomes comprehensively soft without disintegrating.
• Add the chopped vegetables such as cucumber, tomatoes and even onions to the dal.
• Sprinkle salt, pepper, lemon juice, and a few pinches of chaat masala. Serve chilled.

• Toor dal is one of the richest sources of nutrients, calories, proteins, Vitamins and Minerals. 
• Its benefits include digestion, cholesterol regulation, weight loss, and, more importantly, regulation of diabetes types 1 and 2. 
• However, they ought to be well washed so that they swell due to water absorption, and these should be taken in small amounts because they can lead to illnesses such as the formation of kidney stones. 
• It is possible to add this ingredient to different meals like soups, stews, and curries, and it must be stated that it is a part of Ayurvedic recipes too.

Conclusion

In conclusion, toor dal is a nutritious and essential part of Indian cuisine, offering a rich source of protein, iron, fibre, and folic acid. Its health benefits, such as supporting digestion, boosting energy levels, and promoting heart health, make it a valuable addition to daily meals. Whether prepared in dals, soups, or other traditional dishes, toor dal not only enhances flavour but also contributes to overall well-being. Its versatility, nutritional value, and widespread use in Indian households highlight its importance as a staple for a balanced and wholesome diet.