What is Toor Dal, Toovar Dal, Tuvar Dal, arhar dal ? glossary, uses, recipes, benefits

Toor Dal, widely known as Arhar Dal in Hindi, is a staple pulse in Indian cuisine. It refers to split pigeon peas, a versatile lentil that forms the backbone of countless vegetarian dishes across the country. Its mild, slightly nutty flavor and quick cooking time make it a preferred choice for everyday meals. Whether unpolished with its skin or polished and split, toor dal is an indispensable ingredient in Indian households, revered for its nutritional value and ease of preparation.

The uses of toor dal across India are incredibly diverse, reflecting the regional culinary variations. In North India, it's the star of Dal Tadka, a comforting and aromatic preparation, often tempered with spices in ghee. Moving south, it's the primary ingredient in the tangy and spicy Sambar, a popular accompaniment for idli, dosa, and rice. In Gujarat, it forms the base of their distinctively sweet and sour Gujarati Dal, a thin, flavorful lentil soup. Maharashtra utilizes it in Amti and Varan Bhat, a simple yet nourishing combination with rice.

Beyond these regional specialties, toor dal is featured in a myriad of recipe names. You'll find it in Dal Fry, a restaurant favorite, and in various khichdi preparations, offering a wholesome one-pot meal. It's also used to make paruppu vada (lentil fritters), dal halwa (a sweet dish), and even some chutneys. Its ability to blend seamlessly with various spices and vegetables makes it incredibly adaptable, ensuring a different taste experience with each preparation.

The benefits of eating toor dal are numerous, making it a highly nutritious addition to the Indian diet. It is an excellent source of plant-based protein, crucial for muscle repair and growth, especially for vegetarians and vegans. Rich in dietary fiber, it aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, which can assist in weight management. Toor dal also contains essential vitamins and mineralslike folate, iron, magnesium, and potassium, contributing to overall well-being, healthy blood circulation, and bone health.

Toor dal is easily available in almost every grocery store, supermarket, and local market across India. Its widespread cultivation and consumption ensure a constant supply throughout the year. As a staple food, it's generally cheap and affordable for all economic strata, making it an accessible source of nutrition for a large population. This affordability, combined with its versatility and health benefits, cements its position as a household essential.

In essence, toor dal is more than just a lentil; it's a cultural symbol of nourishment and comfort in India. Its journey from being a humble pulse to a cornerstone of diverse regional cuisines, offering both exquisite flavors and significant health advantages, truly exemplifies its status as the "golden pulse" of Indian kitchens. What are some of your favorite regional toor dal dishes?

Also Known as

Toor Dal, Tuvar dal, Arhar dal, Split pigeon pea, Tovar dal, Tur dal, Thuvaram paruppu, Kandhi pappu

How to Select Toor Dal, Toovar Dal

• Toovar dal is readily available in grocery stores, pre-packaged as well as in bulk bins.

• If buying pre-packaged, check the use-by date, and quality of packing. Look inside to packet to ensure the dal is not contaminated with debris or infested with insects.

• If buying from bins, make sure they are stored covered to keep away the dust, and that the store has a good turnover so you do not have to worry about old stock.

• Both oil coated and non-oil coated dals are available. If you buy annual stocks, you should prefer the oil-coated variety as it acts as a natural preservative. However, you should wash off the oil before use.

• If you buy small quantities at regular intervals, you can go for the non-oily version.

Culinary Uses of Toor Dal, Toovar Dal

From sumptuous preparations like the Punjabi dal tadka to the basic toor dal, snacks like mixed dal handvo or pulse appe and sweet treats like puran poli, toovar (arhar) dal is the most widely-used form of lentil in India.

Gujarati Toovar dal, a sweet and sour version made with toovar dal, jaggery and tomatoes can tickle your senses and palates. It is made on a regular basis in most Gujarati households and served along with bhaat (rice), rotli and shaak. Add a festive hue with an addition of ingredients like peanuts and yam to make the traditional Gujarati Dal.

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• When combined with rice, toovar dal supplies complete protein to your body, and is therefore a standard cooking ingredient in many communities.

• Boiled toovar dal, perked up with spices and a traditional tempering, makes a great dal to accompany rotis or rice.

• Together with tamarind pulp, vegetables and spices, toovar dal is used to make the delicious south Indian sambhar.

• Gujarati dal, a sweet and sour version made with toovar dal, can tickle your senses and palates!

• Toovar Dal Ni Khichdi is another favourite Gujarati delicacy.

How to Store Toor Dal, Toovar Dal

• Sort the toovar dal to remove stones and dirt particles.

• It can be stored for a year in a covered bin, in a cool and dry place.

• Adding bay leaves or dry red chillies to the dal will keep infestation at bay.

• If storing for a very long time, you might want to buy oil-coated pulses.

Health Benefits of Toor Dal, Toovar Dal

1. Vegetarian Protein: 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.  

2. Good for Weight watchers: It is high in dietary fibre, low in saturated fat, and is also cholesterol free. High fibre provides satiety and prevents eating in between meals. Fibre also binds body’s cholesterol and throws it out of the body.

3. Folic Acid Rich: Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Folic Acid is necessary for the development of the foetus and may help defend birth defects of the neural tube, such as spina bifida.