Pigeon Pea Paste Aka Arhar Dal or Toovar Dal
Creamy, comforting, and packed with earthy flavors, Pigeon Pea Paste—known as Arhar Dal or Toovar Dal—is a beloved classic of Indian cuisine. This hearty dish begins with protein-rich pigeon peas simmered until tender, then elevated with a fragrant tempering of mustard seeds, cumin, curry leaves, and the vibrant kick of green chilies, garlic, and ginger. A touch of fresh cilantro and a squeeze of lemon juice brighten the flavors, while the optional use of ghee lends a luxurious richness. Perfectly balanced and incredibly versatile, this dal pairs beautifully with steamed rice, soft rotis, or crusty bread for a satisfying, wholesome meal. Whether you're seeking comfort food or exploring plant-based protein options, this 30-minute recipe is a must-try!
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Recipe Information
Ingredients
- 1 cup Pigeon peas (arhar dal/toovar dal)
- 3 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Ghee or vegetable oil
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 2 pieces Green chilies (slit)
- 4 cloves Garlic (finely chopped)
- 1 teaspoon Ginger (grated)
- 1 medium Tomato (finely chopped)
- 8 leaves Curry leaves
- 2 tablespoons Fresh cilantro (chopped)
- 1 tablespoon Lemon juice
Instructions
Rinse the pigeon peas (arhar dal) thoroughly under cold water until the water runs clear.
In a pressure cooker or heavy-bottomed pot, combine the rinsed pigeon peas, 3 cups of water, and turmeric powder. Cook until the dal is soft and fully cooked (3–4 whistles in a pressure cooker, or about 25 minutes simmering in a pot).
Once cooked, mash the dal lightly with the back of a ladle or whisk for a creamy consistency. Set it aside.
In a small pan, heat ghee or vegetable oil over medium heat.
Add mustard seeds and let them crackle. Then add cumin seeds, asafoetida (hing), and curry leaves. Sauté until aromatic, about 30 seconds.
Add the slit green chilies, chopped garlic, and grated ginger to the pan. Cook for 1–2 minutes until fragrant.
Stir in the chopped tomato and cook until the tomato softens and blends into the mixture, about 5–7 minutes.
Pour the tempered mixture into the cooked dal and mix well. Simmer the dal for 5–7 minutes on low heat, adding water if needed to adjust consistency.
Season with salt and stir in freshly chopped cilantro and lemon juice just before serving.
Serve hot with steamed rice, roti, or your favorite bread, and enjoy!
Nutrition Facts
Calories |
252 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 4.5 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 506 mg | 22% | |
| Total Carbohydrate | 34.9 g | 13% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 1.4 g | ||
| Protein | 11.6 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 99 mg | 8% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 860 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
