Toi Dal
Goan • Vegetarian
How to Make Toi Dal (Traditional & Healthy Version)
Toi Dal is a classic vegetarian dish enjoyed throughout Malaysia, especially in homes influenced by the vibrant Goan-Malay community. The dish features yellow lentils simmered with aromatic spices, herbs, and local ingredients such as pandan leaves and santan (coconut milk), reflecting Malaysia’s multicultural culinary tapestry. Its creamy texture and subtle flavors make it a comforting staple for lunch, enjoyed with rice or flatbread. In Malaysia, Toi Dal is more than just a meal—it's a symbol of unity, blending Indian and Malay tastes and techniques. The use of local ingredients like daun pandan, serai (lemongrass), and fresh turmeric elevates the dish, making it uniquely Malaysian. Mildly spiced and packed with plant-based protein, Toi Dal is an excellent choice for those seeking a nutritious yet satisfying lunch. Whether prepared for a family meal or a festive gathering, this dal embraces the warmth and hospitality of Malaysian cuisine.
Ingredients(for 1 bowl (about 250g), ideal for Malaysian lunch)
- 1 cup Yellow lentils (toor dal) (kacang dal kuning)
- 2.5 cups Water
- 1/3 cup Santan (coconut milk) (fresh or light)
- 1 leaf Daun pandan (pandan leaf) (tied in a knot)
- 1 stalk Serai (lemongrass) (bruised)
- 1/2 tsp Turmeric powder (serbuk kunyit)
- 6 leaves Curry leaves (daun kari)
- 1/2 tsp Mustard seeds (biji sawi)
- 1, sliced Red chili (cili merah) - optional
- 1/2 tsp Salt
- 1 tbsp Cooking oil (can use minyak kelapa)
Instructions
- 1
Rinse the yellow lentils thoroughly under running water until the water runs clear. Soak for 10 minutes to soften.
10 minutes
Soaking reduces cooking time and improves digestibility.
- 2
In a pot, add soaked lentils, water, turmeric powder, pandan leaf, and lemongrass. Bring to a boil, then simmer until lentils are soft.
15 minutes
Pandan and lemongrass infuse authentic Malaysian aroma.
- 3
Once lentils are tender, add santan and salt. Continue to simmer for 5 minutes, stirring occasionally.
5 minutes
Use light coconut milk for reduced calories.
- 4
Heat oil in a small pan. Add mustard seeds; when they start to pop, add curry leaves and sliced red chili. Sauté for 1 minute.
2 minutes
Tempering spices boosts flavor without extra calories.
Why This Dish is Healthy
This Malaysian Toi Dal is a heart-healthy, vegetarian option, low in calories and high in nutrients. Lentils promote satiety and stable blood sugar, while coconut milk (especially in moderation) provides medium-chain triglycerides for energy. The combination of spices and herbs supports metabolism and immune function, making it ideal for weight management and overall wellness.
Toi Dal is rich in plant-based protein and dietary fiber, making it excellent for digestive health and muscle repair. Lentils offer complex carbohydrates, essential vitamins such as folate, and minerals like potassium and magnesium. Using santan adds healthy fats, while local herbs like pandan and lemongrass provide antioxidants and anti-inflammatory benefits. Low in saturated fat and free from cholesterol, this dish fits well into a balanced vegetarian diet.
Pro Tips
- 💡Tip 1: For extra fragrance, add a small piece of ginger when boiling lentils.
- 💡Tip 2: Use freshly grated coconut if available for the santan.
- 💡Tip 3: Adjust the consistency by adding more or less water depending on preference.
Storage & Serving
Store leftover Toi Dal in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if it thickens.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
