Toor Dal Curry
South Indian • All Foods
How to Make Toor Dal Curry (Traditional & Healthy Version)
Toor Dal Curry, locally known as Kari Dal Toor, is a comforting vegetarian dish beloved in Malaysian households, especially within the South Indian communities of Penang and Klang Valley. This flavorful curry features toor dal (split pigeon peas) simmered with a blend of aromatic spices, fresh tomatoes, and local herbs like pandan and daun kari (curry leaves). The result is a nourishing, protein-rich stew that strikes a balance between earthy lentil flavors and a delicate hint of coconut from santan, which is often added for creaminess. In Malaysia, Toor Dal Curry is a staple during lunch, served alongside steamed rice or chapati. Its popularity stems from its versatility—enjoyed by vegetarians, health enthusiasts, and anyone seeking a wholesome meal. The inclusion of Malaysian ingredients like lemongrass and fresh coriander elevates the curry, showcasing the multicultural tapestry of Malaysian cuisine. This recipe adapts traditional methods for a lighter, health-conscious version, making it ideal for those watching their calorie intake while savoring authentic local flavors.
Ingredients(for 1 bowl (approx. 250g))
- 1/2 cup Toor dal (split pigeon peas) (dal toor)
- 2 cups Water
- 1 medium Tomato (chopped)
- 1 small Onion (finely chopped)
- 8-10 leaves Daun kari (curry leaves) (fresh)
- 1 small blade Pandan leaf (tied in knot) - optional
- 1 stalk Lemongrass (bruised) - optional
- 1/4 cup Santan (light coconut milk) (can substitute with low-fat coconut milk) - optional
- 1/2 tsp Turmeric powder (serbuk kunyit)
- 1/2 tsp Cumin seeds (jintan putih)
- 1/2 tsp Mustard seeds (biji sawi)
- 1/2 tsp Chilli powder (serbuk cili) - optional
- to taste Salt
- 2 tbsp Coriander leaves (chopped)
- 1 tsp Cooking oil (can use sunflower or canola oil)
Instructions
- 1
Rinse toor dal thoroughly under running water. Soak for 10 minutes for faster cooking.
5 minutes
Soaking dal reduces cooking time and improves digestibility.
- 2
Boil soaked toor dal with 2 cups of water, turmeric powder, pandan leaf, and lemongrass until soft and mushy.
10 minutes
Use a pressure cooker for even faster results.
- 3
Heat oil in a pan. Add mustard seeds and cumin seeds; let them splutter.
2 minutes
Ensure oil is hot before adding seeds for maximum aroma.
- 4
Add chopped onions and curry leaves. Sauté until onions turn golden.
3 minutes
Stir frequently to avoid burning the onions.
Why This Dish is Healthy
This Malaysian Toor Dal Curry is a healthy choice due to its high protein and fiber content, which promote satiety and digestive health. The use of local herbs and spices adds vitamins and minerals without extra fat or calories. By opting for light santan and minimal oil, you reduce saturated fat intake, making it suitable for weight management and wellness-focused diets. It’s a nutrient-dense, balanced dish that fits well into vegetarian and vegan meal plans.
Toor Dal Curry is an excellent source of plant-based protein, dietary fiber, and complex carbohydrates, making it ideal for sustained energy and muscle repair. Lentils like toor dal are low in fat and rich in essential micronutrients such as iron, potassium, folate, and magnesium. The addition of turmeric, lemongrass, and pandan provides antioxidants and anti-inflammatory benefits, while santan offers healthy fats. Using minimal oil and light coconut milk helps keep the calorie count low and heart-friendly.
Pro Tips
- 💡Tip 1: For extra flavor, add a dash of fresh lime juice before serving.
- 💡Tip 2: Use light santan to keep the curry creamy yet lower in calories.
- 💡Tip 3: Add spinach or other leafy greens for added nutrition and color.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently, adding a splash of water if needed to restore consistency.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
