Toor dal, also known as arhar dal or pigeon pea, is a staple legume used for its edible seeds and is a rich source of protein, complex carbohydrates, and various nutrients. It is a common ingredient in South Asian cuisine, known for its health benefits, which include aiding digestion, maintaining energy levels, and supporting heart and bone health.

Nutritional benefits

Protein: A great source of plant-based protein, which helps support muscle growth.

Fiber: Aids in digestion and promotes gut health.

Vitamins and minerals: Contains essential nutrients like thiamine (B1), riboflavin (B2), and vitamin K, which contribute to energy levels, immunity, and overall health.

Energy: Its complex carbohydrates provide sustained energy.

Culinary uses

Soups and stews: A primary ingredient in many savory dishes, such as the Indian dish sambar.

Spices: It is often seasoned with spices and herbs like cumin, garlic, and chili powder in a flavorful tempering called tadka.

Preparation: It is commonly cooked by boiling or pressure cooking and can be served with lemon juice and served hot.
Other names

Arhar dal: The term is used interchangeably with toor dal.

Pigeon pea: Its common English name, referring to the plant’s scientific name, Cajanus cajan.