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A thick, coarse South Indian chutney made from roasted lentils and spices. This flavorful, protein-rich condiment is traditionally mixed with hot rice and a dollop of ghee or sesame oil for a simple, satisfying meal.
Roast Lentils and Spices
Grind the Thogayal
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A thick, coarse South Indian chutney made from roasted lentils and spices. This flavorful, protein-rich condiment is traditionally mixed with hot rice and a dollop of ghee or sesame oil for a simple, satisfying meal.
This south_indian recipe takes 15 minutes to prepare and yields 4 servings. At 126.63 calories per serving with 5.32g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
Prepare the Tempering (Tadka)
Combine and Serve
Replace toor dal with an equal amount of chana dal (Bengal gram) or a 50/50 mix of toor dal and urad dal for a different flavor profile and texture.
Add 1-2 cloves of garlic or a small 1/2-inch piece of ginger while roasting the lentils for a pungent and aromatic twist.
For a longer shelf life and a more intense lentil flavor, you can omit the fresh coconut. You may need a little extra water for grinding.
Add a tiny piece of jaggery (about 1/4 teaspoon, grated) while grinding to balance the spicy and tangy flavors, a common practice in Tamil Nadu cuisine.
Toor dal is an excellent source of protein, essential for muscle repair, growth, and overall body function, making this a great addition to vegetarian and vegan diets.
The high fiber content from lentils and coconut promotes healthy digestion and regular bowel movements. Spices like asafoetida and black pepper are known to reduce bloating and improve gut health.
As a combination of complex carbohydrates, protein, and healthy fats, this thogayal provides a steady release of energy, helping to keep you full and prevent blood sugar spikes.
This condiment is a good source of minerals like iron for blood health, magnesium for nerve function, and potassium for maintaining blood pressure, all contributed by the lentils and spices.
One serving of Paruppu Thogayal (approximately 1/4 cup or 55g) contains around 130-150 calories, primarily from the lentils, coconut, and oil.
Yes, it is quite healthy. It's a good source of plant-based protein and dietary fiber from the lentils. It's also rich in healthy fats from coconut and sesame oil. The spices used have various digestive and anti-inflammatory benefits.
Thogayal is typically thicker, coarser, and less watery than a regular chutney. It's often made with roasted lentils or vegetables and is substantial enough to be mixed directly with rice as a main component of a meal, whereas chutneys are usually served as a side dip.
You can store it in an airtight container in the refrigerator for up to 3-4 days. If you omit the coconut, it can last for about a week.
Absolutely. While toor dal is traditional, you can also use chana dal, masoor dal, or a combination of lentils to create different flavor profiles.
To reduce the spiciness, you can mix in a little more grated coconut or a tablespoon of thick yogurt (curd). Adding a small amount of jaggery can also help balance the heat.