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Toor dal | healthy toovar dal for diabetes, fatty liver, heart, weight loss | pressure cook Gujarati toor dal |

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Tarla Dalal

05 March, 2016

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Table of Content

About Toovar Dal, Toovar Dal With Onions

Ingredients

Methods

Cooking toovar dal

How to make Toovar Dal with Onions

Nutrient values

Toor dal | healthy toovar dal for diabetes, fatty liver, heart, weight loss | pressure cook Gujarati toor dal |

Toor Dal, also known as Toovar Dal or Arhar Dal, is one of the most comforting and protein-rich staples in Indian cuisine. This simple yet wholesome dish combines the goodness of yellow pigeon peas, onions, and a blend of aromatic Indian spices to create a bowl of warmth and satisfaction. The recipe is not only flavorful but also nutritionally balanced, making it ideal for those seeking a healthy home-cooked meal.

The cooking process starts by pressure cooking the toovar dal with turmeric powder, a pinch of restricted salt, and water. Pressure cooking ensures that the dal is soft, easy to digest, and retains its essential nutrients and fiber. Once cooked, blending the dal gives it a smooth, creamy texture, which pairs beautifully with the sautéed spices and onions. This step locks in both flavor and nourishment, providing a base rich in plant-based protein and complex carbohydrates.

The tempering or tadka is where the magic happens. Oil, cumin seeds (jeera), and a pinch of asafoetida (hing) create a deliciously earthy aroma. When the onions and curry leaves hit the pan, they release a mouthwatering fragrance that forms the heart of this dish. Adding chilli powder, coriander-cumin powder, and ginger-green chilli paste brings depth, spice, and a mild heat that makes this dal truly comforting and flavorful.

A touch of sugar and lemon juice balances the flavors perfectly — the sweetness enhancing the natural taste of the dal, while the tangy lemon lifts it to freshness. The final garnish of fresh coriander not only adds color but also infuses the dish with an unmistakable homely aroma. Despite its simplicity, this recipe tastes as rich and satisfying as any elaborate Indian meal, proving that healthy food can be delicious too.

From a health perspective, this pressure-cooked Toor Dal with Onions is excellent for managing diabetes, blood pressure, fatty liver, and weight loss. The low oil content and restricted salt make it heart-friendly, while the high protein and fiber from the dal help stabilize blood sugar levels. The inclusion of lemon juice aids digestion and liver function, and the spices like cumin, turmeric, and hing boost metabolism and reduce bloating — all making this dish a nutrient-packed meal option.

What makes this recipe stand out is its simplicity and accessibility. Every ingredient — from toor dal to onions and spices — is easily available in most Indian kitchens. The quick preparation, comforting texture, and homey flavormake it perfect for daily cooking. Whether you’re aiming to eat healthy or just want a bowl of soulful food, this Toovar Dal preparation is a must-try recipe that combines taste, tradition, and wellness in every spoonful. 🌿

Serve with plain rice or jeera rice .

Ingredients

for Toor dal

1 cup toovar (arhar) dal , washed and drained

1/2 cup sliced onions

1/2 tsp turmeric powder (haldi)

salt to taste, restricted salt for health

1 tbsp oil

1 tsp cumin seeds (jeera)

1/4 tsp asafoetida (hing)

6 curry leaves (kadi patta)

1 tsp chilli powder

1 tsp coriander-cumin seeds (dhania-jeera) powder

1 tsp ginger-green chilli paste

1 tsp sugar

2 tbsp lemon juice

2 tbsp chopped coriander (dhania)

Method

for Toor dal

Combine the toovar dal, ¼ tsp turmeric powder, salt and 2 cups of water in a pressure cooker, mix well and pressure cook for 3 whistles.
Allow the steam to escape before opening the lid.
Blend the dal along with a hand blender till smooth. Keep aside.
Heat the oil in a deep non-stick pan and add the cumin seeds and asafoetida.
When the seeds crackle, add the onions and curry leaves and sauté on a medium flame for 2 to 3 minutes.
Add the remaining ¼ tsp of turmeric powder, chilli powder, coriander-cumin seeds powder, ginger-green chilli paste, cooked dal, sugar, lemon juice, coriander and little salt, mix well and cook on a medium flame for 4 minutes, while stirring occasionally.
Serve hot.

Toovar Dal, Toovar Dal with Onions recipe with step by step photos

Cooking toovar dal

1. To make the Toovar Dal with Onions, Wash the 1 cup toovar (arhar) dal , thoroughly in a bowl full of water or under running water.
2. Drain it using a strainer.
3. Transfer the washed toovar (arhar) dal into a pressure cooker.
4. Add the ¼ tsp turmeric powder (haldi), salt to taste and 2 cups of water and mix well.
5. Pressure cook for 3 whistles.
6. Allow the steam to escape before opening the lid.
7. Blend the dal along with a hand blender till smooth. Keep aside.

How to make Toovar Dal with Onions

1. To make Toovar Dal, Toovar Dal with Onions, Heat the 1 tbsp oil in a deep non-stick pan and add the 1 tsp cumin seeds (jeera) and 1/4 tsp asafoetida (hing).
2. When the seeds crackle, add the 1/2 cup sliced onions and 6 curry leaves (kadi patta) and sauté on a medium flame for 2 to 3 minutes.
3. Add the remaining ¼ tsp of turmeric powder (haldi), 1 tsp chilli powder, 1 tsp coriander-cumin seeds (dhania-jeera) powder, 1 tsp ginger-green chilli paste, cooked dal, 1 tsp sugar, 2 tbsp lemon juice, chopped coriander (dhania) and little salt to taste, mix well and cook on a medium flame for 4 minutes, while stirring occasionally.
4. Garnish with chopped coriander (dhania).
5. Serve Toovar Dal, Toovar Dal with Onions hot.