Legumes, pulses and lentils form the heart of Indian cuisine and are used in daily meals across every region, providing nourishment, flavor, and variety. From hearty dals to festive curries, Indian kitchens rely on a rich diversity of pulses, including such treasures as moong dal, chana dal, toor dal, urad dal, and masoor dal. Each has its own unique character, color, aroma, texture, and associated traditional dish. Whether enjoyed whole, split, or skinned, these humble pulses connect India’s ancient agricultural traditions with modern cooking, creating comfort food that is as diverse as India itself.
By some estimates, India is said to have greater than 65,000 varieties of legumes, although most are not cultivated for commercial sales, and many others are not widely known. Still, of all the countries around the world, India eats more legumes than anywhere else, with dozens of different varieties available, and each with a different name, depending on where you live and which dialect you speak. The reason for this popularity is likely due to a higher vegetarian population and the indisputable fact that so many of India’s most cherished dishes are bean-based. Dal, curries, sweet treats, appetizers, breads, sauces, and more may all contain one of more legumes.
All legumes are rich in plant protein and fiber and are an important source of good nutrition, but before we explore some of India’s most popular legumes, let’s clear up some confusion around the term “legume”:
LEGUME: Every plant from the Fabaceae family, including the leaves, stems, pods and seeds. Examples include green beans, garbanzo beans, lentils, and peanuts.
PULSES: All legumes, beans, peas and lentils that are harvested and dried before eating, so fresh peas and green beans don’t count.
LENTILS: Lens-shaped pulses that are most often smaller than other legumes, and therefore require less cooking time.
Moong Dal (Mung Bean–Vigna radiata)
Moong, also known as moong dal and mung bean, is one of India’s most beloved legumes. It’s highly valued for its light texture and quick cooking properties. It grows widely across the northern and western states of India, especially in the states of Rajasthan, Maharashtra, and Karnataka.
Moong is enjoyed in multiple forms – whole with husk, called “sabut moong”, split with husk, called “moong chilka”, split and husked, called “yellow moong dal”, and sprouted mung beans which are added to fresh salads. Popular dishes made with moong include Moong Dal Tadka, Moong Kithcari/Khichdi, Moong Chilla (savory pancakes), and Sprouted Moong Salad.
100 grams of raw moong beans provides about 24 grams of protein, 60 grams of carbohydrates, and is a good source of dietary fiber. It also contains iron, potassium, and B vitamins, making it a staple in balanced vegetarian diets.
Chana Dal (Chickpea–Cicer arietinum)
Chana is a staple across India, cultivated mainly in Madhya Pradesh, Maharashtra, and Rajasthan. There are two main varieties: Desi chana, which are smaller and darker brown chickpeas, and kabuli chana, which are the larger, cream-colored variety. Whole chana with husk, called “kala chana”, is often cooked into curries, while its split form is used as chana dal. When de-husked and ground, chana becomes besan, or gram flour, used to make batters and sweets. Several of India’s most iconic dishes include Chana Masala, Punjabi Pindi Chole, Black Chana Curry, and Chana Dal Fry (aka Dhaba Dal).
100 grams of raw chickpeas provides about 19 grams of protein and 17 grams of dietary fiber, with carbohydrates making up most of the remainder. They also contain folate, manganese, and iron, contributing to their wide use in everyday Indian cooking.
Toor Dal (Pigeon Pea–Cajanus cajan)
Toor dal, also called Arhar Dal, is one of India’s most common lentils, found primarily in the southern and western states of Maharashtra, Karnataka, and Gujarat. It is typically enjoyed split and husked, though it’s also available in whole form. Toor dal has a mild, nutty taste; it forms the base for classic Indian dishes like Sambar, Gujarati Dal, and Varan, and blends beautifully with tamarind, curry leaves, and ghee, creating some of India’s most comforting everyday meals.
100 grams of raw toor dal contains about 22 grams of protein and 60 grams of carbohydrates, along with iron, calcium, and small amounts of healthy fats. Its smooth texture and balanced composition make it a preferred dal in many Indian homes.
Urad Dal (Black Gram–Vigna mungo)
Urad dal is a distinctive legume known for its dark outer skin and creamy interior. It is mainly grown in Punjab, Uttar Pradesh, Madhya Pradesh, and Tamil Nadu. It is consumed in various forms: whole with husk, called “sabut urad”, split with husk, called “urad chilka”, and split and husked, which is white urad dal. Whole urad is featured in rich dishes like Dal Makhani, while split or husked urad is ground into batters for Idli, Dosa, and Vada. Its natural ability to ferment makes it essential in South Indian cooking.
100 grams of raw urad dal provides about 25 grams of protein, 60 grams of carbohydrates, and nearly 18 grams of dietary fiber. It is also a source of potassium, magnesium, and iron, supporting its role as a valued pulse in traditional Indian diets.
Masoor Dal (Red Lentil–Lens culinaris)
Masoor dal is widely cultivated in northern and central India, including Madhya Pradesh, Uttar Pradesh, and Bihar. It’s available in two primary forms: whole with husk, called “sabut masoor” and split without the husk, called “red masoor dal”. Whole masoor dal has an earthy flavor, holding its shape well in stews, while the split version cooks quickly, creating a smooth, golden dal. Popular dishes include Masoor Dal Tadka, Bengali Masoor Dal, and spiced red lentil soup.
100 grams of raw masoor dal provides about 24 grams of protein, 60 grams of carbohydrates, and 10 grams of dietary fiber. It also contains potassium, iron, and folate, making it a widely used lentil for simple home-style meals.
Explore Traditional Indian Lentils and Pulses
Each of India’s cherished legumes tells a story of its rich culinary heritage and ancient regional traditions. Whether you’re making a comforting bowl of dal, a protein-rich salad, or a festive dish for a special occasion, choosing high-quality moong, chana, toor, urad, or masoor makes all the difference! Be sure to explore our collection of traditional Indian lentils and pulses, always sourced and packaged with care, to bring the authentic flavors of India directly to your kitchen.
