Pigeon pea — the everyday dal of most Indian households, and the backbone of sambar.
Toor dal, also called arhar or pigeon pea, is probably the most-eaten dal in India.
Split and hulled, it cooks to a thick, mildly sweet purée that holds spice well.
Nutritionally it sits in the middle of the pulse range: good protein, good fibre, and a low
glycaemic impact. It is not the highest in any category, which is precisely why it works as a
daily staple rather than an occasional one.
Per 100g dry, split and hulled.
Based on the nutrients and fibre this food supplies. These are supporting foods, not treatments.
Rinse until the water runs clear. Toor dal is often sold coated in
oil to extend shelf life. Rinsing removes it and improves the taste noticeably.
A pinch of turmeric and a few drops of oil in the cooking water stops it
boiling over, which toor dal does more than any other dal.
Pressure cook
3–4 whistles without soaking, or soak 30 minutes and reduce the time.
The tadka is not decoration. Cumin, asafoetida and garlic bloomed in hot fat
and poured over at the end are what make dal digestible — those spices are carminative,
and every dal-eating culture arrived at them independently.
Dal's usefulness comes from the combination of slow carbohydrate, protein and soluble fibre in a single ingredient. Eaten with rice or roti, the amino acid profiles complement each other — pulses are low in methionine, grains are low in lysine, and together they cover both. That is why dal-chawal and dal-roti became staples across the subcontinent long before anyone could measure why they worked.
Kidney disease: pulses are high in potassium and
phosphorus, and protein often needs limiting. This needs your doctor's numbers, not a general
rule.
IBS: pulses are high-FODMAP. Small, well-soaked, well-cooked
portions are tolerated far better than large ones.
Gout: pulses
contain moderate purines, though plant purines appear to be much less of a problem than those
from meat and seafood. If you flare after dal, trust your own pattern.
This is information, not a prescription. If you are managing a diagnosed condition or taking medication, talk to your doctor before making a large change to your diet.
Nutrition figures on this page come from standard food composition data. These links let you check the numbers and read the underlying research yourself rather than taking our word for it.