10 Outstanding Health Benefits of Toor Dal, Arhar Dal + healthy toor dal recipes

In the Indian context, Toor Dal, also widely known as Arhar Dal, is a staple lentil that forms the backbone of countless everyday meals across diverse regions. It's the split and skinned seed of the pigeon pea, characterized by its mild, nutty flavor and a comforting yellow hue. This versatile legume is almost synonymous with "dal" itself in many Indian households, particularly in North India where a simple "dal-chawal" (dal and rice) or "dal-roti" is the quintessential comfort food. Beyond its role as a daily protein source for vegetarians and vegans, Toor Dal is a key ingredient in iconic regional dishes like the tangy South Indian Sambar, the subtly sweet and sour Gujarati Dal, and the wholesome Maharashtrian Amti, showcasing its incredible adaptability and deep cultural integration within Indian cuisine.

Dal Dhokli

1. Toor Dal is rich in Vegetarian Protein: 

Toor Dal, also widely known as pigeon pea, or  Arhar Dal   (and often split and skinned, hence "dal"), is a cornerstone of Indian vegetarian cuisine and an exceptionally rich source of plant-based protein. For millions of vegetarians and vegans across India, it serves as a primary and indispensable protein component in their daily meals. A single cup of cooked Toor Dal can provide a substantial amount of protein, typically ranging from 11 to 22 grams depending on the quantity and preparation, making it a powerhouse for meeting essential amino acid requirements.

While Toor Dal, like most legumes, is considered an "incomplete" protein on its own (meaning it's slightly lower in one or more essential amino acids compared to animal proteins), it becomes a "complete" protein when combined with grains such as rice or wheat (as in roti). This traditional Indian dietary practice of pairing dal with rice or roti ensures that all essential amino acids are consumed in one meal, providing a perfectly balanced and high-quality protein source without the need for animal products. Its digestibility and versatility further cement its status as a foundational vegetarian protein in Indian households.

Toor Dal is rich in protein, the building block of good health. Combined with any cereal, it provides complete protein which helps in building the muscles. Basic Toor Dal is one of the simplest every day fare to try. 

 Basic Toovar Dal Recipe, Toor Dal

2. Toor Dal  Good for Weight watchers:

Toor Dal is an excellent food choice for weight watchers due to its powerful combination of high fiber and protein content. The rich dietary fiber in Toor Dal contributes significantly to satiety, meaning it helps you feel full and satisfied for longer periods after eating. This sustained feeling of fullness naturally curbs hunger pangs and reduces the likelihood of overeating or snacking on unhealthy foods between meals, thereby aiding in overall calorie control. Furthermore, the substantial amount of plant-based protein in Toor Dal also boosts satiety and helps preserve lean muscle mass during weight loss, which is crucial for maintaining a healthy metabolism.

Hare  Lehsun ki Toovar Dal is a wise choice for those aiming a trimmed waistline.

Hare Lehsun ki Toovar Dal

3. Toor Dal rich in Folic Acid Rich: 

Toor Dal, also widely known as Arhar Dal, is indeed a notable source of folic acid (Vitamin B9), a crucial B-vitamin with extensive health benefits. For a staple in the Indian diet, its contribution to folate intake is significant, especially considering the importance of this nutrient for various physiological processes across all age groups. A single serving of cooked Toor Dal can provide a substantial percentage of the daily recommended dietary allowance for folic acid.

Folic acid plays a vital role in several fundamental bodily functions. It is essential for cell growth and division, participating in the synthesis and repair of DNA and RNA. This makes it particularly critical during periods of rapid cellular development, such as pregnancy, where adequate folate intake is paramount for the proper formation of the fetal neural tube, helping to prevent serious birth defects like spina bifida. Beyond pregnancy, sufficient folate intake also contributes to the healthy production of red blood cells, thus helping to prevent certain types of anemia. Its presence in Toor Dal makes this widely consumed legume a valuable dietary component for ensuring overall cellular health and development.

Methi che Varan is a perfect recipe to make up for your daily needs of folate.

Methiche Varan

4. Toor Dal  Relieves Constipation:

Toor Dal is an excellent natural remedy for constipation primarily due to its high content of dietary fiber. This fiber, particularly its insoluble fiber, adds significant bulk to the stool, making it softer and easier to pass through the digestive tract. By promoting regular bowel movements and preventing the hardening of stool, Toor Dal helps to alleviate constipation, contributing to a healthy and efficient digestive system. 

 See Palak Toovar Dal recipe. 

Palak Toovar Dal

5.  Toor Dal is a good source of B-complex Vitamins:

Toor Dal is a great source of several B-complex vitamins, which are vital for many bodily functions. It's especially rich in Thiamine (B1), Niacin (B3), Vitamin B6, and Folic Acid (B9). These B vitamins help convert food into energy, support nerve health, keep your skin healthy, and assist in making red blood cells. Regularly eating Toor Dal ensures you get these important nutrients, boosting your energy, brain health, and overall nervous system function.

Methi Leaves Sambhar

Methi Leaves Sambhar

6. Toor Dal is Good for Bone Health: 

Toor Dal contributes significantly to bone health due to its impressive mineral profile. It is a good source of magnesium and phosphorus, both of which are vital for maintaining strong and dense bones. Magnesium plays a crucial role in bone mineralization and helps regulate calcium levels in the body, enhancing the absorption of calcium. Phosphorus is another key component, essential for the formation of mineral crystals that give bones their structure and strength. Regular consumption of Toor Dal can therefore aid in preserving bone density and reducing the risk of conditions like osteoporosis, especially as one ages.

Try Dal and Vegetable Idli for breakfast.

Dal and Vegetable Idli ( Pregnancy Recipe)

7. Toor Dal is Good  Heart Health : 

Toor Dal is great for your heart health thanks to its rich nutrient mix. It's packed with dietary fiber, especially soluble fiber, which is key for lowering "bad" LDL cholesterol. This fiber latches onto cholesterol in your gut, stopping it from being absorbed and helping your body get rid of it, which cuts down on plaque buildup in your arteries. Plus, Toor Dal is a good source of potassium and magnesium, two minerals essential for keeping your blood pressure in check. Potassium helps balance sodium, while magnesium relaxes blood vessels, all contributing to better cardiovascular health and a lower risk of high blood pressure and heart disease.

 Have this heart friendly Dahiwli Toovar Dal recipe. 

  Dahiwali Toovar Dal

8. Toor Dal is good for Diabetics: 

Toor Dal is an excellent choice for individuals with diabetes due to its low glycemic index (GI) and rich dietary fiber content. Its GI typically ranges from 29 to 38, meaning it causes a slow and steady release of glucose into the bloodstream, preventing the sharp blood sugar spikes that are problematic for diabetics. The high fiber content further supports this by slowing down carbohydrate digestion and absorption, contributing to better overall glycemic control and helping maintain stable energy levels.

Try this diabetic friendly Methi Toovar Dal recipe. 

 Methi Toovar Dal, Healthy Recipe

9. Toor Dal  Builds immunity:

 Being a rich source of magnesium it helps in building immunity. Magnesium is also required to carry out normal bodily functions as it is involved in more than 300 reactions of the body.

 Use toor dal in combination with other dals to make Mixed Dal Handvo.

 Mixed Dal Handvo ( Gujarati Recipe)

10. Toor Dal is a good source of Potassium : 

Toor Dal is an excellent source of potassium, a vital mineral and electrolyte that plays a critical role in maintaining various bodily functions. A 100-gram serving of cooked Toor Dal can contain over 1000 mg of potassium, making it a significant contributor to your daily intake. Potassium is crucial for balancing fluid levels in the body, supporting proper nerve signal transmission, and ensuring healthy muscle contractions, including those of the heart. Moreover, it actively helps to regulate blood pressure by counteracting the effects of sodium, facilitating its excretion from the body, and aiding in the relaxation of blood vessel walls, all of which are essential for overall cardiovascular health.

South Indian Mixed Vegetable Brown Rice Khichdi with a bowl of curd is a healthy dinner option. 

 South Indian Mixed Vegetable Khichdi, Low Salt Recipe

Nutritional Information of Toor Dal

One cup of cooked Toor Dal is 175 grams and comes from 82 grams raw Toor Dal.

RDA stands for Recommended Daily Allowance.

Nutritional Information for 1 cup cooked Toor Dal.

275 Calories

18.28 grams of Protein

47.23 grams of Carbs

1.39 grams of Fat

Gujarati Toovar Dal

84.46 mcg of Folic Acid = 42.23% of RDA (about 200 mcg)

249.28 mg of Phosphorus (P) = 41.54% of RDA (about 600 mg)

0.36 mg of Vitamin B1, Thiamine = 30% of RDA (about 1.2 to 1.5 mg)

7.46 grams of Fibre = 29.84% of RDA (about 25 grams)

73.2 mg of Magnesium (Mg) = 25.70% of RDA (about 350 mg)

2.37 mg of Vitamin B3, Niacin = 19.75% of RDA (about 12 mg)

905.28 mg of Potassium (K) = 19.26% of RDA (about 4,700 mg)

0.15 mg of Vitamin B2, Riboflavin = 13.6% of RDA (about 1.1 mg)

2.21 mg of Iron (Fe) = 10.52% of RDA (about 21 mg)

59.86 mg of Calcium (Ca) = 9.97% of RDA (about 600 mg)

0.73 mg of Zinc (Zn) = 7.30% of RDA (about 10 to 12 mg)

108.24 mcg of Vitamin A = 2.25 % of RDA (about 4800 mcg)

23.37 mg of Sodium (Na) = 1.22% of RDA (about 1902 mg)

10 healthy toor dal, arhar dal recipes

Toor dal is a very popular Indian dal. We present you 10 healthy toor dal recipes given below. Try the basic toor dal recipe with onions and no mixing of any other dal.

 Toovar Dal, Toovar Dal with Onions

For spinach lovers there is the Palak Toovar Dal. Team your toor dal with methi to give a very attractive flavour. For South Indians we have the Dal rasam made of toovar dal. See here for an exhaustive collection of 387 Toor Dal recipes. 

 Dal Rasam, South Indian Toovar Dal Rasam

{ad9}