Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Toor dal | 245 g | Sweet, Astringent · Heating |
 Tamarind water | 35 g | Sour, Sweet · Heating |
 Fresh cilantro | 14 g | Astringent, Bitter · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the toor dal; soak for 25 minutes and drain.
- Simmer the pulse with turmeric in the measured water until tender enough to mash easily.
- Warm the ghee separately; let the cumin crackle, then stir in the ginger.
- Fold the tempering into the cooked dal, add the rock salt, and simmer uncovered for five minutes; take the pot off the heat and stir in the tamarind water, fresh cilantro.
- Adjust to a ladleable consistency by stirring well, then rest covered briefly before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian dal tradition)
Tamarind water gives this toor dal a clear sour finish and is added near the end. Vata: serve with soft rice and ghee. Pitta: halve the tamarind and avoid chilies. Kapha: retain the tartness and reduce ghee.
USDA Nutrition Facts for Tamarind Toor Dal
| Nutrient | Per 100g | Per Serving (1 serving (369g)) |
|---|---|---|
| Energy (Calories) | 75 kcal | 278 kcal |
| Protein | 3.8 g | 13.9 g |
| Total Carbohydrates | 12.2 g | 45.1 g |
| Dietary Fiber | 2.7 g | 10.0 g |
| Total Sugars | 0.9 g | 3.5 g |
| Total Fat | 1.5 g | 5.7 g |
| Calcium | 29.2 mg | 107.9 mg |
| Iron | 1.21 mg | 4.46 mg |
| Magnesium | 35.0 mg | 129.3 mg |
| Phosphorus | 65.9 mg | 243.5 mg |
| Potassium | 260 mg | 961 mg |
| Sodium | 139 mg | 513 mg |
| Zinc | 0.49 mg | 1.82 mg |
| Copper | 0.19 mg | 0.71 mg |
| Manganese | 0.34 mg | 1.25 mg |
| Selenium | 1.4 µg | 5.3 µg |
| Vitamin C | 0.4 mg | 1.4 mg |
| Vitamin A (RAE) | 13.8 µg | 51.0 µg |
| Vitamin E | 0.08 mg | 0.29 mg |
| Vitamin K | 3.1 µg | 11.6 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.44 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.56 mg | 2.09 mg |
| Vitamin B6 | 0.05 mg | 0.19 mg |
| Folate (DFE) | 76.6 µg | 283.1 µg |
| Choline | 0.8 mg | 3.1 mg |
