Healthy food Benefits of Toor dal : A protein rich pulse


Last Updated on November 24, 2022 by Swadesi

Toor dal, also known as arhar dal or pigeon dal(Cajanus cajan) is a brilliant source of carbohydrates. Like the salt that enhances food taste, this pulse which is mild-flavored goes well with different flavours and blend in to provide a better taste to a wide range of foods. A piece of good news for all the vegans out there – this dal is a perfect go for anyone looking for a vegetarian meat alternative.

Toor dal benefits

Toor dal is high in fibre, low in calories and a good source of protein. An excellent source of folic acid and a great source of fibre, it is a very good cure for cough, gastric troubles, stomach pain, anaemia, diabetes, heart diseases, high blood pressure, etc.

Due to the high nutritional quality of pulses like toor dal, the United States Department of Agriculture (USDA) has classified toor dal as both a protein food and a vegetable. According to the USDA, a 1/4 –cup serving of dried toor dal provides:

  • a) 120 calories
  • b) 8 grams of protein
  • c) 22 grams of carbohydrates
  • d) 6 grams of fibre
  • e) 2 percent of the daily value (DV) for calcium
  • f) 6 percent of the DV for iron

Toor 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.

This is an option for all of you who wish to introduce a change in their food types. Try this in your diet and see the difference. Rather than always relying on a single food source for proteins and carbohydrates, widen your scope, research, compare and analyze to finally realize the food variety that makes you more happy, healthy and wholesome. Let toor dal be on your shopping list next time. Eat good, feel good. Bon appétit!


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