Toor dal is a much-loved staple in many cuisines. In India, it is prepared mostly as a curry. This curry is either a plain dal, with an optional tadka (tempering), or some vegetables are added to make it tastier and wholesome.
Now, if you are preparing sambar (spicy South Indian curry) using toor dal, there is a recommended list of veggies which can be used. But, this article is not about making sambar.
The idea here is to identify a few veggies which can be added to a toor dal curry, regardless of which national or regional style curry you are making.
I am listing seven vegetables which go best in a toor dal curry, adding not only a burst of flavor, but a generous helping of nutrition too.
Related: Is Toor Dal Good For Your Health?
1. Tomatoes
If you are in the group of people who believe that tomato is a fruit, not a vegetable, please excuse me for including tomatoes in this list. The fact is, nothing adds more flavor and color to a toor dal curry than tomatoes.
The best way to add tomatoes, is to sauté them along with chopped onions and spices. This masala mix, when added to a toor dal curry, elevates the whole preparation to a delightful new level.
When using hybrid tomatoes, you will not get the expected amount of tanginess in your curry, thereby necessitating the use of something like tamarind juice or dried mango powder.
Health-wise, tomatoes contain vitamin C and antioxidants, which makes them an excellent ingredient in a toor dal curry.
2. Spinach
Spinach is a rich source of vitamins A, C, and K, along with iron and other essential minerals, which makes it a worthy addition to a toor dal curry. This leafy green also provides a vibrant color and an earthy flavor to the dish.
Actually, there is a standard dal palak (spinach & lentil) recipe which can be found on YouTube. The best way to use spinach in toor dal is to add chopped leaves just five minutes before the cooking process is to end.
3. Bottle Gourd
Bottle gourd, also called “Lauki”, has a mild flavor and is low in calories. For those looking for a comforting dish, avoiding extra spice and richness, bottle gourd is a great choice of vegetable to use in a toor dal curry.
4. Pumpkin
If you prefer your toor dal curry to be rich and velvety, pumpkin will be an excellent choice of vegetable. Pumpkin’s natural sweetness and creaminess blends perfectly with toor dal to enhance its flavor.
This humble vegetable is also a source of vitamins A and C, as well as potassium, making it an ideal addition to enhance the nutritional value of the curry.
Cooking tip: Cut the pumpkin in large enough pieces so that they don’t get over-cooked or dissolve in the curry.
5. French Beans
French beans, also known as green beans, are an excellent choice to enhance the flavor and nutritional profile of toor dal. Apart from their crisp texture and fresh taste, these beans are rich in dietary fiber.
A toor dal curry containing green beans will help with digestion and create a feeling of fullness, thereby supporting weight management and overall health.
6. Carrots
If you don’t mind a bit of sweetness in your toor dal curry, consider adding diced carrots at the beginning of the cooking process. Apart from being visually appealing, carrots contain beta-carotene, an antioxidant that converts into vitamin A in the body, thus boosting eye health and immunity.
7. Eggplant
If you want your toor dal curry to taste like sambar, eggplant is the vegetable you will need. Cut the eggplant into cubes, and sauté with a generous amount of spices. Add it to already cooked toor dal to achieve a curry with a delectable and smoky flavor.
Eggplants are healthy too, containing dietary fiber and essential nutrients such as potassium and vitamins B6 and K.
Related: Is Toor Dal Good For Your Health?
Conclusion
Adding vegetables to a toor dal curry not only enhances its taste, but also adds a bunch of nutrients, and you get a special toor dal dish, rather than a plain and boring dal curry. By experimenting with combinations of different veggies, you can prepare a toor dal curry that will be loved by everyone in your family.
Happy cooking!