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Split Pigeon Pea
Legumes
Nutri-ScoreA

Split Pigeon Pea

Cajanus cajan

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Split Pigeon Pea provides 343 kcal, 24g of protein, 60g of carbohydrates, and 15g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Toor dal, or split pigeon pea, is a staple legume in Indian cuisine, known for its high protein content and rich flavor. It is often used in soups, stews, and curries, providing essential nutrients and dietary fiber.

Also known as:
Toor DalArhar Dal
Scientific NameCajanus cajan
Region of OriginIndia
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories343 kcal
Water
10%
Fiber15g
Total85.5g
Protein
24g(28%)
Fats
1.5g(2%)
Carbohydrates
60g(70%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.5 mg (42%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron3 mg (17%)
Magnesium50 mg (12%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, making it an excellent meat alternative for vegetarians and vegans.
✓High fiber content aids in digestion and helps maintain healthy blood sugar levels.
✓Contains essential vitamins and minerals that support overall health and well-being.
✓Low glycemic index makes it suitable for individuals with diabetes.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals if consumed in large quantities.
!Contains antinutrients like phytic acid, which can inhibit mineral absorption.

How to Prepare & Consume

Best cooked thoroughly to enhance digestibility; can be soaked overnight to reduce cooking time and improve nutrient absorption.

Smart Selection & Storage

How to Select

Choose toor dal that is uniform in color and free from any signs of moisture or pests. Fresh dal should have a pleasant aroma.

How to Store

Store in an airtight container in a cool, dry place. For longer shelf life, refrigeration is recommended.

Myths vs Realities

MythToor dal is not nutritious.
RealityToor dal is highly nutritious, providing a good source of protein, fiber, and essential vitamins and minerals.
MythEating toor dal will cause weight gain.
RealityToor dal is low in calories and high in fiber, making it a filling food that can aid in weight management.
MythToor dal is only for vegetarians.
RealityWhile popular in vegetarian diets, toor dal can be enjoyed by anyone as a healthy protein source.

Healthy Recipes

Spicy Split Pigeon Pea Salad

A refreshing salad packed with protein and flavor, featuring split pigeon peas, fresh vegetables, and a zesty lime dressing.

Ingredients
  • 1 cup cooked split pigeon peas
  • 1 cup diced cucumber
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons olive oil
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked split pigeon peas, cucumber, cherry tomatoes, red onion, and cilantro.
  2. 2. In a small bowl, whisk together the olive oil, lime juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Creamy Split Pigeon Pea Soup

A velvety soup that combines split pigeon peas with coconut milk and spices for a comforting and nutritious meal.

Ingredients
  • 1 cup split pigeon peas
  • 1 can coconut milk
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • Salt to taste
Instructions
  1. 1. In a pot, sauté the onion and garlic until translucent.
  2. 2. Add the split pigeon peas, coconut milk, vegetable broth, cumin, turmeric, and salt.
  3. 3. Bring to a boil, then reduce heat and simmer for 30 minutes until peas are tender. Blend until smooth and serve.

Split Pigeon Pea and Quinoa Bowl

A nourishing bowl filled with protein-rich split pigeon peas and quinoa, topped with roasted vegetables and a tahini dressing.

Ingredients
  • 1 cup cooked split pigeon peas
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa and split pigeon peas.
  2. 2. Top with roasted vegetables.
  3. 3. In a small bowl, mix tahini, lemon juice, salt, and pepper, then drizzle over the bowl before serving.

Split Pigeon Pea Stir-Fry

A quick and vibrant stir-fry featuring split pigeon peas, colorful vegetables, and a savory soy sauce glaze.

Ingredients
  • 1 cup cooked split pigeon peas
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 green onions, sliced
Instructions
  1. 1. Heat sesame oil in a pan over medium heat, add ginger and sauté for 1 minute.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
  3. 3. Stir in the cooked split pigeon peas and soy sauce, cook for another 2 minutes, and garnish with green onions.

Split Pigeon Pea Tacos

Delicious and healthy tacos filled with spiced split pigeon peas, avocado, and fresh salsa for a satisfying meal.

Ingredients
  • 1 cup cooked split pigeon peas
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 4 corn tortillas
  • 1 avocado, sliced
  • 1 cup fresh salsa
  • Cilantro for garnish
Instructions
  1. 1. In a pan, heat the cooked split pigeon peas with chili powder and cumin until warmed through.
  2. 2. Warm the corn tortillas in a separate pan.
  3. 3. Assemble the tacos by filling tortillas with spiced peas, avocado slices, and fresh salsa, then garnish with cilantro.

Split Pigeon Pea Curry

A hearty and flavorful curry made with split pigeon peas, coconut milk, and aromatic spices, perfect served over rice.

Ingredients
  • 1 cup split pigeon peas
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon curry powder
  • 2 cups spinach
  • Salt to taste
Instructions
  1. 1. Sauté onion and garlic in a pot until soft.
  2. 2. Add split pigeon peas, coconut milk, curry powder, and salt, and simmer for 30 minutes.
  3. 3. Stir in spinach until wilted, and serve hot over rice.

Split Pigeon Pea and Spinach Fritters

Crispy and nutritious fritters made from split pigeon peas and spinach, perfect as a snack or appetizer.

Ingredients
  • 1 cup cooked split pigeon peas
  • 1 cup fresh spinach, chopped
  • 1/2 cup chickpea flour
  • 1 onion, grated
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Oil for frying
Instructions
  1. 1. In a bowl, mix cooked split pigeon peas, spinach, chickpea flour, onion, cumin, salt, and pepper until combined.
  2. 2. Heat oil in a frying pan and drop spoonfuls of the mixture into the pan.
  3. 3. Fry until golden brown on both sides, then drain on paper towels before serving.

Split Pigeon Pea and Sweet Potato Mash

A creamy and nutritious mash combining split pigeon peas and sweet potatoes, perfect as a side dish.

Ingredients
  • 1 cup cooked split pigeon peas
  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1/2 teaspoon garlic powder
Instructions
  1. 1. Boil sweet potatoes until tender, then drain and mash them in a bowl.
  2. 2. Add cooked split pigeon peas, olive oil, garlic powder, salt, and pepper, and mix until smooth.
  3. 3. Serve warm as a side dish.

Split Pigeon Pea and Vegetable Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of split pigeon peas, rice, and vegetables, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked split pigeon peas
  • 1 cup cooked brown rice
  • 1 cup diced tomatoes
  • 1 teaspoon Italian seasoning
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked split pigeon peas, brown rice, diced tomatoes, Italian seasoning, and salt.
  3. 3. Stuff the mixture into the halved bell peppers and place in a baking dish. Bake for 30 minutes until peppers are tender.

Split Pigeon Pea Energy Balls

Nutritious energy balls made with split pigeon peas, oats, and nut butter, perfect for a healthy snack on the go.

Ingredients
  • 1 cup cooked split pigeon peas
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, combine cooked split pigeon peas, rolled oats, almond butter, honey, chocolate chips, and vanilla extract.
  2. 2. Mix until well combined, then form into small balls.
  3. 3. Refrigerate for 30 minutes before serving for a firmer texture.

Frequently Asked Questions (FAQ)

What is toor dal?

Toor dal is a type of split pigeon pea that is commonly used in Indian cooking, known for its nutty flavor and high protein content.

How do you cook toor dal?

To cook toor dal, rinse it thoroughly, soak it for a few hours, then boil it in water until soft, usually about 30-40 minutes.

What are the health benefits of toor dal?

Toor dal is rich in protein, fiber, and essential nutrients, which can help with digestion, blood sugar control, and overall health.

Can toor dal be eaten raw?

No, toor dal should be cooked before consumption to improve digestibility and eliminate harmful substances.

Is toor dal gluten-free?

Yes, toor dal is naturally gluten-free, making it a great option for those with gluten intolerance.

How should toor dal be stored?

Store toor dal in an airtight container in a cool, dry place to maintain freshness and prevent spoilage.

What dishes can be made with toor dal?

Toor dal can be used in various dishes, including dal fry, sambar, and as a filling in parathas.

Is toor dal suitable for a vegan diet?

Yes, toor dal is plant-based and is an excellent source of protein for vegans.

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Comparisons
Split Pigeon Pea vs Acutifolius Bean Split Pigeon Pea vs Adzuki Bean Split Pigeon Pea vs Adzuki Bean
Nutrients
Protein in Split Pigeon Pea Calories in Split Pigeon Pea Vitamin-c in Split Pigeon Pea Magnesium in Split Pigeon Pea
Featured Guides
Health Benefits of Split Pigeon Pea Healthy Recipes with Split Pigeon Pea
Rankings
Legumes high in fiber Legumes high in protein Legumes low in carbohidratos Legumes low in índice glucémico