Toor Dal Recipe: A Protein-Packed Indian Classic

When it comes to wholesome, home-cooked Indian meals, toor dal (pigeon pea) holds a special place. This golden lentil is not just comfort food – it is also a powerhouse of plant-based protein, delivering around 10–12 grams of protein per serving.

If you are looking for a simple, nutritious dish that is easy to prepare and perfect for everyday meals, this classic toor dal recipe is a must-try.

Why Toor Dal Deserves a Place in Your Diet

Before we get into the recipe, let’s understand why toor dal protein is so valuable:

• Rich in Protein: Ideal for vegetarians and vegans looking to boost daily protein intake

• Packed with Fiber: Supports gut health and keeps you full for longer

• Iron-Rich: Helps maintain healthy hemoglobin levels

• Heart-Healthy Nutrients: Contains magnesium and potassium for cardiovascular health

• Low Glycemic Index: A great option for blood sugar management

Choosing unpolished, chemical-free toor dal – like the one offered by brands such as Green Poshan – ensures maximum nutrition and natural flavor in every bite.

Classic Toor Dal Recipe

Ingredients

• 1 cup toor dal (pigeon pea)

• 3 cups water

• 1 medium onion, finely chopped

• 2 medium tomatoes, finely chopped

• 2 green chilies, slit

• 1 teaspoon ginger-garlic paste

• ½ teaspoon turmeric powder

• 1 teaspoon cumin seeds

• 1 teaspoon mustard seeds

• 1 tablespoon ghee or cold-pressed oil

• Salt to taste

• Fresh coriander leaves for garnish

• Lemon juice (optional)

Method

Step 1: Cook the Dal

1. Rinse toor dal thoroughly and soak for 20-30 minutes (optional but speeds up cooking).

2. Add dal, turmeric, and 3 cups water to a pressure cooker or instant pot.

3. Cook for 3-4 whistles until the dal becomes soft and mushy.

4. Mash lightly and set aside.

Step 2: Prepare the Tempering

1. Heat ghee or oil in a pan.

2. Add mustard seeds and cumin seeds; let them crackle.

3. Sauté onions until golden brown, then add ginger-garlic paste and green chilies.

4. Add tomatoes and cook until they soften.

5. Season with salt.

Step 3: Combine and Simmer

1. Add cooked dal to the pan and mix well.

2. Adjust consistency by adding water if needed.

3. Simmer for 5 minutes to let the flavors blend.

4. Garnish with coriander and a squeeze of lemon juice before serving.

Serving Suggestions

This toor dal pairs beautifully with:

• Steamed rice or jeera rice for a classic comfort meal

• Chapati or phulka for a wholesome, protein-rich dinner

• A side of stir-fried vegetables or salad for added nutrition

This toor dal recipe is not just a dish – it’s a complete meal packed with protein, fiber, and essential nutrients. Whether you are trying to build muscle, manage weight, or simply eat healthier, including toor dal protein in your diet is a simple yet effective step.