Toor Dal
Cajanus cajan
Also known as: Pigeon Pea · Arhar Dal · Red Gram Dal · Thuvaram Paruppu · Kandipappu
India's most consumed dal — 40% of national pulse production. The backbone of sambar, Gujarati dal, and tadka dal, with GI 22 and 568µg folate.
Glycemic Index
22 (exceptionally low)
Protein
21–23 g/100g
Folate (B9)
568 µg/100g
India's consumption share
~40% of pulse production
About
What is Toor Dal?
Toor Dal (Cajanus cajan) is India's most widely consumed legume — approximately 40% of the country's total pulse production. It appears as simple Tadka Dal, complex Gujarati Dal (with tamarind and jaggery), and the ubiquitous South Indian Sambar. The pigeon pea plant is a nitrogen-fixing perennial shrub — unique among legumes in that it improves the soil it grows in over multiple seasons without replanting. Its GI of 22 is one of the lowest of any food. Its folate content (568µg/100g) is among the highest of any commonly eaten Indian dal — making daily dal-eating one of the most effective traditional folate strategies for pregnancy health.
Key Compound
Folate (B9) — 568µg/100g
One of the highest folate concentrations of any commonly eaten Indian legume. Folate is critical for DNA synthesis, neural tube development, and red blood cell production. Daily consumption of toor dal is a clinically meaningful contribution to folate requirements for pregnant women — protecting against neural tube defects.
Nutritional Profile
What’s inside?
Health Applications
Why it matters
Pregnancy nutrition
568µg folate — the highest of commonly eaten Indian dals. Daily consumption of toor dal sambar or tadka dal during early pregnancy is a meaningful contribution to folate requirements for neural tube protection.
Diabetes management
GI of 22 — one of the lowest of any food. Daily dal-eating is a long-established anti-diabetic dietary pattern in Indian populations.
Weight management
21–23g protein + 15g fiber + GI 22 = one of the most satiating foods available. Traditional dal-rice-sabzi meal provides complete, satiating nutrition at modest caloric cost.
Ancient Wisdom
In Ayurveda
Dosha Effect
Pitta and Kapha pacifying
Guna (Quality)
Laghu (light), Ruksha (dry), Kashaya (astringent)
Best Season
Year-round — particularly Varsha (monsoon) when Kapha is high
Classical Note
Adhaki (pigeon pea) is referenced in Charaka as a Pitta and Kapha-pacifying legume. The traditional South Indian meal of Sambar Rice provides a nutritionally complete, balanced meal that Ayurveda would classify as ideal for the Pitta constitution.
Origin Story
From the field
Pan-India (Maharashtra, Karnataka, Andhra Pradesh, Uttar Pradesh) · South and West India
Toor Dal is the heartbeat of Indian cooking. In Maharashtra, Varan — plain toor dal with turmeric over rice with ghee — is the simplest and most comforting meal. In Karnataka, Bisi Bele Bath (toor dal, rice, and vegetables, served steaming hot) is a complete one-pot meal. In Tamil Nadu, Sambar is eaten multiple times a day. India grows 5+ million tonnes annually. Pigeon pea is a perennial crop — the same plant can be harvested for 3–5 years, making it uniquely drought-resilient among all food legumes.
— Health Applications —
What Toor Dal is good for.
There are 23 ingredients in the Field Guide.