Staying Lean With Arhar / Toor Dal

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

Arhar dal or toor dal is a lentil. Recently, lentils have been touted as a superfood. Toor dal is rich in complex carbohydrates which boost the metabolism and assist the body in burning fat. Furthermore, the dal contains a high amount of fibre which helps decrease cholesterol levels while ensuring that the blood sugar levels stay within the desired range.

Arhar dal for weight loss

Arhar dal is an excellent food choice when you are trying to shed those extra pounds! This dal is full of fibre and fills you up without adding unwanted calories to your meal. It instils a feeling of satiety and keeps you full for longer.

It is important to understand that weight loss occurs when a calorie deficit is created by substituting the high calorie foods with low calorie and negative calorie ones. Lentils are a fabulous substitute for high calorie foods that make you gain weight. On an average 1 cup of lentils gives around 230 calories, 1 g fat and 18 g of protein; these can help aid fat loss while maintaining lean mass

Lentils are a highly versatile food item, you can add lentils to practically any dish – curries, stews, kebabs, burgers and salads. Take a look at some ways to add toor dal to your diet.

Dal Tadka: Easy Salad Recipes A quick, easy, and undeniably delicious means of including arhar dal into your regular menu is to make dal tadka, dal fry or Panchkuti dal. Ingredients such as minced ginger and garlic provide the foundation for this aromatic, protein-packed delight! You can customize by adding vegetables and favourite spices. It is the perfect accompaniment to roti as well as pulao.

Toor dal kebabs: Crispy, crusty and innovative, arhar dal kebabs are a fun way of incorporating this lentil to your diet! Toor dal provides the wholesome goodness, while potatoes and carrots give it a satisfying bite and cornflakes crumbs as a coating bring in the crunch. A dash of spices lend the kebabs a great flavour and a rich finish. Avoid the extra calories by baking these kebabs to perfection.

An important aspect of using arhar dal in your recipe is cooking it well. To use this lentil as a dal, add 3 cups of water to 1 cup of toor dal and pressure cook it. The lentils should cook in 20 to 30 minutes to a soft, mushy consistency. If you are using the dal in kebabs and cutlets, cook them for 15 minutes so that you have a firmer texture.

As the health benefits of the arhar dal are so remarkable, use them in a whole lot of dishes to get the maximum benefit. Do note while buying toor dal, it is important to check the packaging to make sure that there is no indication of dampness or insect damage. It is also important to opt for the unpolished, unrefined variety of dals. Tata Sampann Toor Dal comes from Latur in Maharashtra, which grows some of the best Toor Dal in India. It is also unpolished and hence does not lose its nutritional value due to unnecessary leather, water or oil polishing.


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