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A simple, comforting lentil soup from the Konkani GSB community. Made with toor dal and a fragrant tempering of mustard seeds, chilies, and asafoetida in coconut oil, it's a staple in Goan homes. Ready in 30 minutes, this soupy dal is traditionally served with steamed rice.
Pressure Cook the Dal
Prepare the Tempering (Phanna)
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A simple, comforting lentil soup from the Konkani GSB community. Made with toor dal and a fragrant tempering of mustard seeds, chilies, and asafoetida in coconut oil, it's a staple in Goan homes. Ready in 30 minutes, this soupy dal is traditionally served with steamed rice.
This goan recipe takes 30 minutes to prepare and yields 4 servings. At 231.14 calories per serving with 10.25g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Serve
For a slightly different flavor profile, you can use ghee instead of coconut oil for the tempering.
Add a chopped tomato or a few pieces of drumstick to the dal while pressure cooking for added nutrition and taste.
For a creamier and more coastal flavor, add 1-2 tablespoons of freshly grated coconut to the dal after it's cooked and let it simmer for a minute.
Toor dal is an excellent source of vegetarian protein, which is crucial for muscle repair, building tissues, and overall body function.
The lentils provide a significant amount of dietary fiber, which aids in digestion, promotes a healthy gut microbiome, and helps maintain stable blood sugar levels.
This dal is light and easy to digest. The addition of hing (asafoetida) in the tempering is known to reduce gas and bloating, further aiding digestive comfort.
Spices like turmeric contain curcumin, a compound with powerful anti-inflammatory and antioxidant properties that help strengthen the immune system.
Dal Toi is a simple and traditional lentil soup from the Goan-Konkani (GSB) cuisine. It is known for its thin, soupy consistency and a distinct tempering made with coconut oil, mustard seeds, chilies, and asafoetida.
Yes, Dal Toi is very healthy. It is rich in plant-based protein and fiber from the lentils, low in fat, and uses beneficial spices like turmeric and asafoetida. It's a light, nutritious, and easily digestible dish.
One serving of Dal Toi (approximately 1 cup or 210g) contains around 230-250 calories, making it a light and healthy option for a meal.
Absolutely. You can cook the dal in a regular pot on the stovetop. It will take longer, about 45-60 minutes, for the dal to become completely soft. Make sure to add more water as it evaporates.
While Toor Dal (split pigeon peas) is traditional for Dal Toi, you can make a similar dish with Masoor Dal (red lentils) or Moong Dal (split yellow lentils). Note that cooking times and the final taste will vary.
Dal naturally thickens as it cools. The key is to add enough hot water after cooking and whisking to achieve a thin, soup-like consistency before adding the tempering. Always use hot water to adjust.