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 Toor Dal benefits


10 Outstanding Health Benefits of Toor Dal + 9 healthy toor dal recipes

Toor Dal is also called as Tuvar dal, Arhar dal, Toovar dal in India. It's also knwn as Split pigeon pea. This skinless split dal is yellow in colour and round in shape. It is widely used in Indian cooking for recipes like rasam, khichdi, dal, handvo, dal dhokli, dhokla, puranpoli etc. It commonly used in Gujarati households.    

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 fetus and may help defend birth defects of the neural tube, such as spina bifida.

4. Suitable for Diabetics: The glycemic index of toor dal is 29 which is low, therefore it is suitable for diabetics. Toor dal is an excellent source of complex carbohydrates which is the major form of energy. When you eat food it is broken down into glucose which is used by our body for energy. But the best part about complex carbs is it is released in the blood stream slowly and do not fluctuate your blood sugar rapidly. This makes it suitable for diabetics to have 30 grams of raw Toor dal at a time to manage your sugar levels.

5. Relieves Constipation: Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation.

6. B-complex Vitamins: it is also a good source of B-vitamins that are essential for metabolism by helping convert nutrients into energy. Riboflavin acts as an anti-oxidant. Niacin is good for skin and prevents it from sun damage.

7. Good for Bone Health: Toor dal is rich in phosphorus, and its main function is in the formation of bones and teeth.

8. Heart Health Benefits: Toor dal is a good source of phosphorus and magnesium, both of which help in maintaining normal heartbeat. Potassium also maintains the heart rhythm.

9. 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.

10. Potassium Benefits: Potassium is an important mineral for body. It regulates the water and acid-base balance along with sodium. The human body relies on potassium balance for a regularly contracting heart and a healthy nervous system and it is essential to strive for this electrolyte's balance.

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

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)

9 healthy toor dal recipes

Toor dal is a very popular Indian dal. We present you 9 healthy toor dal recipes given below. Try the basic toor dal recipe with onions and no mixing of any other dal. 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


Toor Dal Benefits



Just how easy can it be to prepare a lip-smacking dal? Well, we urge you to get into the kitchen and try this Toovar Dal with Onions to experience the magic for yourself! There is nothing about this recipe that makes you think twice. The ingredients are so common, they are sure to be available at home. The procedure is exceptionally simple. And the best part is that the flavour beats even complex recipes hands-down. Homely and satiating, this Toovar Dal preparation is a must-try! Serve with plain rice or jeera rice .
Toovar dal has a knack of combining well with greens, providing the right mushiness without becoming gooey. Here, palak and toovar dal come together, smartly pressure-cooked and hand-blended to the right consistency. A couple of whole spices added as a tempering impart a fresh aroma and irresistible flavour to the Palak Toovar Dal.
Add more punch to the everyday toovar dal by teaming it up with tongue-tickling fenugreek leaves. Methi leaves have a very attractive flavour and aroma – its unique bitterness is actually pleasing to the palate and quite addictive! Here, it perks up the flavour of toovar dal, along with other everyday ingredients like ginger, onions and a couple of spice powders. This mouth-watering Methi Toovar Dal is also extremely healthy, brimming with nutrients like iron , zinc and protein . It is good for weight-watchers , diabetics and senior citizens too. Serve it with plain phulkas , and your whole family will enjoy the nourishing meal.
Strained Toovar Dal is an interesting addition to a clear fluid diet, as the mild taste of dal is very comforting, especially when it is lightly seasoned with salt. It is ideal for a convalescence diet post surgery , when the person cannot chew or is intolerant to food. Since this recipe is for a post-surgery clear liquid diet, we have strained the dal. However, once the person has crossed this stage and is allowed to have some protein, just blend the dal in a mixer and do not strain it. Babies who are being weaned from mother’s milk can also be served this recipe – but remember to just start with a teaspoon of dal water and increase the quantity gradually.
In this sumptuous recipe, low-fat curds provides a tangy twist to toovar dal without adding much to the calorie count. To get the best texture and flavour, make sure you add the curds after lowering the flame so that it does not curdle. Apart from being low in fat, the other good news is that the Dahiwali Toovar Dal is a great bone builder as it is rich in calcium, protein and folic acid too.
Easy though it is to make, the Basic Toovar Dal is the ultimate comfort food for many Indians! It hardly requires any effort and uses only common, everyday ingredients that you are sure to have at home. All you need to do is pressure-cook the dal with onions and tomatoes, and cook it further for few minutes with an aromatic tempering of spices and seeds. What you get after this simple procedure is a super tasty, homely and satiating dish, which combines well with any Indian bread or a bowl of hot rice ! You can also try other dal recipes like Dal Moghlai or Dal Pinni .
Dal Rasam or Paruppu Rasam is everyday fare in Tamil Nadu! It made with cooked toovar dal and tomatoes, flavoured with a special rasam powder. The tamarind water gives a pleasant tang to the rasam, while the semi-spicy rasam powder leaves a warmth on your taste buds. While making the rasam powder, it is very important to only dry roast the ingredients and not fry them in oil or ghee, which causes the flavour to change. Also, you can make some extra powder and keep it for a few days to flavour more rasam or even dry vegetable curries! Enjoy this rasam hot and fresh, like a soup, or mixed with hot rice and ghee, which is the traditional way of having it. You can also try other rasams like Jeera-Pepper Rasam or Garlic Rasam .
A dal with a lip-smacking flavour that lingers on your taste buds, the Hare Lehsun ki Toovar Dal would be a good dish to prepare when green garlic is in season. Green garlic has a milder flavour than regular dried garlic, and it perfectly flavours toovar dal together with a combination of other ingredients like tomatoes and onions. A traditional tempering adds punch to this peppy dal, which is a must-try during the spring season when green garlic is available.
A satiating dal with an interesting sweet, little spicy and tangy flavour, the Gujarati Toovar Dal is a homely dish that will remind you of mom any time, any where! A tempering of whole spices adds a lot of punch to this dal recipe, while tomatoes add enough tang and jaggery imparts a pleasant sweetness to it. Despite its simplicity and homeliness, the Gujarati Toovar Dal has a well-rounded and exciting flavour – so much so that a bowl of rice or a couple of rotis with a cup of this dal will make a nice, satisfying meal!

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