Goan Dal Toy
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
4 steps. 20 minutes total.
- 1
Step 1
- a.Pressure Cook the Dal
- b.Place the rinsed and soaked toor dal in a pressure cooker.
- c.Add 3 cups of water, turmeric powder, and 1/2 tsp of salt.
- d.Secure the lid and pressure cook on medium heat for 3-4 whistles, or for about 15 minutes, until the dal is completely soft and mushy.
- e.Allow the pressure to release naturally. Open the cooker and whisk the dal vigorously with a wire whisk or the back of a ladle until it is smooth and creamy.
- 2
Step 2
- a.Combine Dal and Coconut Milk
- b.Transfer the cooked dal to a pot and place it over medium heat.
- c.Stir in the slit green chilies, coconut milk, and the remaining 1/2 tsp of salt.
- d.Add about 1/2 cup of water, or more, to achieve your desired consistency. The dal should be thin and soupy.
- e.Stir everything together and bring it to a gentle simmer. Cook for 3-4 minutes. IMPORTANT: Do not let it come to a rolling boil, as this can cause the coconut milk to curdle.
- 3
Step 3
- a.Prepare the Tempering (Tadka)
- b.While the dal is simmering, heat the coconut oil in a small tempering pan (tadka pan) over medium-high heat.
- c.Once the oil is hot, add the mustard seeds. Wait for them to splutter completely.
- d.Immediately add the broken dried red chilies, curry leaves, and hing. Sauté for 20-30 seconds until the curry leaves turn crisp and aromatic.
- 4
Step 4
- a.Finish and Serve
- b.Carefully pour the hot tempering over the simmering dal. It will sizzle.
- c.Stir gently to combine, then turn off the heat.
- d.Garnish with freshly chopped coriander leaves.
- e.Serve hot with steamed rice for an authentic Goan meal.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic Goan flavor, use fresh coconut milk and cold-pressed coconut oil.
- 2Do not boil the dal vigorously after adding coconut milk. A gentle simmer is enough to combine the flavors and prevent curdling.
- 3Soaking the dal for at least 30 minutes is highly recommended as it reduces cooking time and makes it easier to digest.
- 4For a slightly tangy flavor, you can add a small piece of kokum (garcinia indica) while simmering the dal in step 2.
Adapt it for your goals.
With Vegetables
Add 1/2 cup of chopped vegetables like carrots, pumpkin, or drumsticks to the dal while pressure cooking for a more nutritious version.
Spicier VersionSpicier 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.
Creamier DalCreamier Dal
Use thick coconut milk instead of thin for a richer, creamier consistency. Be extra careful not to boil it.
With GarlicWith Garlic
Add 2-3 cloves of finely chopped garlic to the tempering along with the mustard seeds for an extra layer of aromatic flavor.
Why this is on our healthy list.
Rich in Plant-Based Protein
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.
Promotes Healthy Digestion
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.
Provides Healthy Fats
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.
Boosts Immunity
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.
Frequently asked questions
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.