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A light and comforting Goan lentil soup made with creamy coconut milk and a simple tempering of spices. This quick and easy dal is a staple in Konkani households and pairs perfectly with steamed rice.
For 4 servings
Pressure Cook the Dal
Combine Dal and Coconut Milk
Prepare the Tempering (Tadka)
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A light and comforting Goan lentil soup made with creamy coconut milk and a simple tempering of spices. This quick and easy dal is a staple in Konkani households and pairs perfectly with steamed rice.
This goan recipe takes 30 minutes to prepare and yields 4 servings. At 360.29 calories per serving with 11.19g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Finish and Serve
Add 1/2 cup of chopped vegetables like carrots, pumpkin, or drumsticks to the dal while pressure cooking for a more nutritious version.
Increase the number of green chilies to 3-4 or add a pinch of red chili powder along with the turmeric for more heat.
Use thick coconut milk instead of thin for a richer, creamier consistency. Be extra careful not to boil it.
Add 2-3 cloves of finely chopped garlic to the tempering along with the mustard seeds for an extra layer of aromatic flavor.
Toor dal is an excellent source of protein, which is essential for muscle repair, building tissues, and overall body function, making it a great choice for vegetarians and vegans.
The high fiber content in lentils aids in maintaining a healthy digestive system, promotes regular bowel movements, and helps prevent constipation. The addition of hing (asafoetida) also helps reduce gas and bloating.
Coconut milk and coconut oil contain medium-chain triglycerides (MCTs), a type of fat that is easily digested and converted into energy by the body, rather than being stored as fat.
Spices like turmeric contain curcumin, a compound with powerful anti-inflammatory and antioxidant properties that help protect the body against damage and support a strong immune system.
One serving of Goan Dal Toy (approximately 1 cup or 250g) contains an estimated 350-380 calories. This can vary based on the type of coconut milk (light vs. full-fat) and the amount of oil used.
Yes, it is a very healthy and balanced dish. It's rich in plant-based protein and fiber from the lentils, provides healthy fats from coconut, and contains beneficial spices like turmeric. It is naturally gluten-free and vegan.
Absolutely. To cook on the stovetop, place the soaked dal in a deep pot with 4-5 cups of water. Bring to a boil, then reduce the heat, cover, and simmer for 45-60 minutes, or until the dal is completely soft. You may need to add more hot water as it cooks.
Coconut milk can curdle or 'split' if it's boiled at a high temperature. To prevent this, always add it towards the end of the cooking process and only heat it on a low to medium flame until it comes to a gentle simmer. Never let it reach a rolling boil.
Dal Toy is traditionally served with simple steamed rice (known as 'sheeth' in Konkani). It also pairs wonderfully with a side of Goan vegetable stir-fry (sabzi), fried fish, or a simple salad.
While Toor Dal is traditional, you can also make this recipe with Masoor Dal (red lentils) or Moong Dal (split yellow lentils). Note that these dals cook much faster and will result in a slightly different texture and taste.