Also known as pigeon pea or arhar dal, toor dal is a staple in Indian households. The yellow pulse is an integral part of the daily diet all over India, and is intrinsic to the rasam, sambhar, dal, khichdi etc. commonly prepared in Indian homes.
A Nutritional Powerhouse
A key source of proteins, especially for vegetarians, the pigeon pea is the building block of a nutritious diet. It has large amounts of fiber and very little saturated fat, making it a delight for people who want to lose weight. It is a good source of vitamin B, especially folic acid, and is excellent for bone health because it contains calcium and iron. Suitable for diabetics, pigeon pea has positive effects on heart health, considering it is a good source of potassium, a vital mineral required by the body.
While the pigeon pea offers numerous health benefits, it has to be cooked properly. It is recommended that the lentils are soaked overnight in warm water and then pressure-cooked. Before cooking, it is important to add a pinch of turmeric, a teaspoon of oil and salt to the soaked dal.
Pigeon Pea Powder (Paruppu Podi or Kandi Pudi)
An extremely popular recipe from Telengana and Andhra Pradesh, kandi powder is prepared using pigeon pea as the main ingredient. Slightly dry and spicy, this one makes for the ultimate comfort food when mixed with hot rice and ghee. Flavorful, aromatic and healthy, this powder packs a punch in terms of nutrition and taste. The best part of this recipe is that it is fairly simple to prepare and can be done on a need basis, that is, in small batches, to retain the freshness of the powder.
- 1 cup pigeon pea
- 1/4 cup fried gram
- 1 tbsp pepper corns
- 6-8 Badgi chillies (adjust per your taste)
- 1 sprig curry leaves
- 3-4 garlic cloves
- ½ tsp asafoetida
- Salt to taste
- 1 tsp ghee for roasting
- Heat ghee in a pan and roast the pigeon peas and pepper corn till aromatic; allow to cool
- Roast the fried gram and keep aside
- Roast the red chilies, garlic, curry leaves and asafoetida together
- Transfer the roasted ingredients to a blender. Add salt and grind to a fine powder
- Store in an air tight container
There’s always more healthy chutney recipes to find on SEEMA, like this one for Curry Leaf Chutney Powder