High Protein Boiled Toor Dhal

Elevate your everyday meals with this High Protein Boiled Toor Dhal, a wholesome and flavorful dish that's as nourishing as it is satisfying. Packed with plant-based protein from toor dhal (pigeon peas), this recipe combines simplicity with aromatic spices like cumin, turmeric, and asafoetida for a tantalizing burst of flavor. Fresh curry leaves and ginger add a refreshing zing, while a light tempering of olive oil ties it all together. Perfectly simmered to creamy perfection, this dhal is a comforting, protein-rich addition to your dinner table. Serve it as a standalone dish or pair it with rice, roti, or your favorite flatbread for a hearty, well-balanced meal. Whether you’re looking for a vegan protein boost or an authentic Indian side dish, this High Protein Boiled Toor Dhal is a quick and delicious way to nourish your body and soul.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup toor dhal (pigeon peas)
• 4 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 1 teaspoon fresh ginger (grated)
• 1 teaspoon olive oil
• 0.5 teaspoon cumin seeds
• 0.25 teaspoon asafoetida (hing)
• 5 leaves curry leaves

Directions

Step 1

Rinse the toor dhal thoroughly under cold water until the water runs clear to remove excess starch.

Step 2

In a large pot, combine the rinsed toor dhal, 4 cups of water, turmeric powder, and salt. Bring it to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes or until the dhal is soft and fully cooked. Stir occasionally to prevent sticking and check the water level, adding more if necessary.

Step 4

In a small pan, heat olive oil over medium heat. Add cumin seeds and allow them to sizzle for a few seconds.

Step 5

Add grated ginger and asafoetida to the pan, sautéing for approximately 1 minute until fragrant.

Step 6

Add the curry leaves, stirring continuously for about another 30 seconds. Be cautious as the leaves may splatter.

Step 7

Once the dhal is cooked, remove it from the heat. Pour the seasoned oil mixture into the cooked dhal and stir well to combine.

Step 8

Check seasoning and adjust if necessary. Serve hot as a part of a meal or enjoy it by itself for a high-protein option.

Nutrition Facts

Serving size	1188.6 grams (1188.6g)

Amount per serving	% Daily Value*
Calories	829

Total Fat 17.50g	22%
Saturated Fat 2.80g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2427mg	106%
Total Carbohydrate 129.20g	47%
Dietary Fiber 30.80g	110%
Total Sugars 0.10g
Protein 44.60g	89%

Vitamin D 0IU	0%
Calcium 233mg	18%
Iron 12mg	67%
Potassium 2879mg	61%

*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.

Source of Calories

Fat: 18.5%

Protein: 20.9%

Carbs: 60.6%