
Pigeon Pea
Pigeon pea, also known as toor dal or arhar dal, is a versatile legume widely used in Indian, African, and Caribbean cuisines. These small, oval-shaped peas have a beige or light brown color with a nutty, earthy flavor and a slightly grainy texture when cooked. Packed with protein, fiber, and essential nutrients, pigeon peas are a staple in vegetarian diets and are often used in soups, stews, curries, and rice dishes. Their mild taste makes them an excellent base for absorbing bold spices and seasonings, making them a favorite in hearty, flavorful recipes.
Common Uses
- Used to make traditional Indian dal recipes, such as toor dal, where the pigeon peas are simmered with spices, onions, and tomatoes for a comforting, protein-rich dish.
- Incorporated into Caribbean rice and peas dishes, where they are cooked with rice, coconut milk, and seasonings for a flavorful side dish.
- Added to soups and stews for a hearty, nutritious boost, often paired with vegetables, meats, or other legumes.
- Ground into flour or paste to create snacks and fritters in various cuisines, offering a nutty flavor and dense texture.
- Used in South Indian sambars, a tangy and spicy lentil-based vegetable stew, often served with rice or dosa.
- Sprouted and added to salads or stir-fries for a crunchy, nutrient-packed addition to meals.
Nutrition (per serving)
Nutrition (per serving)
Calories
343.0kcal (17.15%)
Protein
21.7g (43.4%)
Carbs
62.8g (22.83%)
Sugars
0.0g
Healthy Fat
0.8g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
343.0kcal (17.15%)
Protein
21.7g (43.4%)
Carbs
62.8g (22.83%)
Sugars
0.0g
Healthy Fat
0.8g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in protein, making it an excellent plant-based option for muscle growth and repair.
- High in dietary fiber, supporting digestive health and preventing constipation.
- Packed with essential vitamins and minerals like iron, magnesium, and potassium, promoting overall wellness.
- Contains antioxidants that help reduce inflammation and support immune system function.
- Low in fat and calories, making it ideal for weight management and heart health.
- May help regulate blood sugar levels due to its low glycemic index, beneficial for diabetics.
Substitutes
Storage Tips
Store dried pigeon peas in an airtight container in a cool, dry place away from direct sunlight to maintain their freshness and shelf life. If you have cooked pigeon peas, refrigerate them in a sealed container and consume within 3-5 days. For longer storage, cooked pigeon peas can be frozen in freezer-safe containers or bags for up to 3 months. Always check for signs of spoilage before use.
Chefadora AI is Here.
Experience smarter, stress-free cooking.
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia