ABOUT

It is a shrub (Cajanuscajan) of the pea family, having trifoliolate leaves, yellow to reddish flowers, and small edible seeds, and widely cultivated in tropical regions.

Tuver dal or arhar dal is a rich source of protein, carbohydrates and fibre. This humble pulse facilitates to meet your daily demands of iron and calcium. Besides these, toor dal is an incredible source of folic acids which is essential for fetal growth and prevents the birth defects of the new-born.

Tuver dal is a staple among many of the diverse cultures and cuisines, serving as a source of protein and a vegetarian meat alternative.The mild-flavored tuver dal goes well with many flavors, including curry, coconut, ginger, onion and turmeric. In addition to serving the pulse as a source of protein in a main meal, tuver dal is also used to make sweets and snacks, such as dal halwa (dense, moist, sweet confection) and paruppavada (type of fritter).

In addition to being known as toor dal and arhar dal, the pulse is also called the split pigeon pea. A pulse is part of the legume family, which includes beans, lentils and other types of peas, such as green split peas.

According to Kansas State University, pulses refer to the edible portion of a legume. So, the fresh split pigeon pea in the pod is a legume. Then, when the pea is dried it becomes a pulse. Like other pulses, toor dal makes a healthy addition to your diet. Due to the high nutritional quality of pulses like toor dal, the USDA ChooseMyPlate.gov has classified it as both a protein food and a vegetable.

NUTRITIONAL FACTS (100 G OF EDIBLE PORTION)

HEALTH BENEFITS

• According to an October 2015 review published in Clinical Diabetes, increasing your intake of legumes like tuver dal offers many health benefits, from lowering your risk of Type 2 diabetes to helping you manage your weight.
• With 6 grams of fiber per 1/4-cup serving, tuver dal can help you get closer to meeting your daily fiber needs and gaining all the health benefits that come with a higher fiber intake.
• Journal of the Academy of Nutrition and Dietetics on the health implications of dietary fiber, the average American only consumes about 17 grams of fiber a day, which is significantly less than the recommended 25 grams a day for adult women and 38 grams a day for adult men.
• In addition to improving bowel regularity, eating more fiber-rich foods like toor dal may also lower your risk of heart disease, Type 2 diabetes and certain types of cancer. Fiber is also calorie free, yet it’s filling and it slows digestion which makes you feel full longer, benefiting your waistline.
• Tuver dal may not be considered a significant source of iron, but it provides the same amount of iron as 3 ounces of chicken, 3 ounces of light canned tuna or 1/2 cup of cooked broccoli, according to the Office of Dietary Supplements.
• Iron is an essential component needed for the production of red blood cells. Not getting enough of the mineral in your diet may affect red blood cell production and lead to anemia. Iron is also needed for cellular function and synthesis of certain hormones.
• As a plant source of iron, the mineral may not be as bioavailable as the iron in the chicken or tuna. However, you can improve your body’s absorption of the iron in your tuver dal by combining the versatile pulse with a food rich in vitamin C, such as potatoes, tomatoes or red peppers.

PREPARING TUVER DAL

Like lentils and other split peas, it doesn’t take as much effort or time to prepare dry tuver dal as it does for dry beans. Before cooking tuver dal, wash the dry peas under cool running water to rinse away any residue. Combine 4 cups of water with 1 cup of dried tuver dal and bring to a boil, then simmer over medium-low heat uncovered for 30 to 60 minutes or until tender. Stir your tuver dal periodically as it cooks and add more water as needed.
To vary your tuver dal, add different seasonings while cooking, such as curry, turmeric or ginger. You can even use coconut milk in place of some of the water during cooking to add creaminess and flavor. Add your prepared tuver dal to soups or stews or serve as your protein with grains and veggies. Use any leftover tuver dal to make a veggie dip by blending with oil, tahini, lemon juice and garlic.

RECIPE AND NUTRITIONAL VALUE

TUVER DAL KHICHDI