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Toor Dal

Bengali-Style Toor Dal

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Bengali-style toor dal (also known as arhar dal) is a comforting, subtly spiced dish that reflects the region’s culinary heritage while offering modern benefits for blood sugar management.
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Prep Time 15 minutes
Cook Time 25 minutes
Soaking Time (Optional) 1 hour
Total Time 1 hour 40 minutes
Servings: 4 servings
Course: accompaniment, dinner, lunch, Main Course, Side Dish
Cuisine: Indian
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup toor dal split pigeon peas
  • 2–2.5 cups water
  • 1 cup pumpkin or pointed gourd parwal, peeled and diced (optional, but recommended)
  • 1 medium tomato halved
  • 1-2 green chilies slit
  • 1 bay leaf
  • 1 tsp turmeric powder
  • 1 tsp ginger paste
  • 1 tsp sugar or jaggery optional, for authentic, subtle sweetness
  • Salt to taste
For Tempering
  • 1.5 tbsp mustard oil or ghee for a milder flavor
  • 1 tsp panch phoron Bengali five-spice: equal parts cumin, fennel, mustard, nigella, and fenugreek seeds
  • 2 dried red chilies
  • 1 small onion finely sliced (optional)
  • Fresh coriander leaves chopped (for garnish)

Equipment

Method
 

Prepare the Dal
  1. Rinse the toor dal thoroughly. Soak for 30–60 minutes if time allows (this helps with digestion and reduces cooking time).
  2. Combine dal, water, turmeric, salt, bay leaf, tomato, pumpkin/pointed gourd (if using), and green chilies in a pressure cooker or pot.
  3. Cook until the dal and vegetables are soft. A pressure cooker usually takes 2–3 whistles; in a pot, simmer covered for 35–40 minutes, adding water as needed.
Mash and Adjust
  1. Remove the bay leaf and tomato skins. Lightly mash the dal and vegetables for a creamy texture, leaving some chunks if preferred.
  2. Stir in ginger paste and sugar/jaggery (if using). Simmer for another 2–3 minutes.
Make the Tempering
  1. Heat mustard oil in a small pan until it begins to smoke (to mellow its pungency).
  2. Add panch phoron and dried red chilies. Let the spices sizzle until aromatic and the mustard seeds pop.
  3. Add sliced onions (if using) and sauté until golden.
  4. Pour this tempering over the simmering dal. Mix well.
Finish and Serve
  1. Garnish with fresh coriander.
  2. Serve hot with a small portion of brown rice for a complete, low-glycemic meal.

Nutrition

Serving: 1cupCalories: 220kcalProtein: 11gFat: 6gSaturated Fat: 1.5gSodium: 400mg

Notes

  • Glycemic Index: Low (toor dal GI ≈ 29–32; dish remains low-GI due to fiber and protein content)

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