Sundal – Healthy Protein Snack

Posted On August 8, 2010

Green and Yellow peas Sprouts

Sundal is a South Indian snack made out of Beans, Peas, Chickpeas  and some kind of lentils. It is served in the evening and also prepared during some festivals. To make Sundal, the Legumes are soaked for at least 12 hours and then steam cooked, followed by seasoning.

These days, I have started sprouting frequently because of its high nutritional benefits and easy to make them. It is nice to have them harvested by myself fresh from my kitchen. These tiny little plants are rich in fiber and easily digestible.

Today, I am posting Sundal with 2 different types of legumes.

Green and Yellow peas Sprouts Sundal

In India, this Peas sundal  is also called by the main ingredients used in it as Thenga Manga Pattani Sundal (Coconut, Mango, Peas Sundal). It is a very popular snack served in paper cones in the beachside.

Green Gram Sprouts Sundal

Ingredients:

1. Lentils or Peas or Beans – 2 cups ( Sprouts or Pulses soaked overnight)
2. Oil – 1/2 tsp
3. Mustard – 1 tsp
4. Urad dhal – 2 tsp
5. Dry red chili – Â 2 nos
6. Curry leaves – 2 strands
7. Asafoetida – 1/4 tsp
8. Ginger – 1 tsp, finely chopped or grated

Optional Ingredients:

1. Coconut – 1/8 cup, fresh shredded coconut
2. Raw Mango – 1/8 cup, cut in to small pieces

Method:

1. To make sprout, Soak the Pulses overnight and wash them. In a wet thin kitchen towel tie them and keep them covered in a vessel. Let them be in a dark place like oven. Sprinkle little water over the towel every day. After 2 days you can find the sprouts.

2. Pressure cook the pulses or sprouts with little sprinkled salt on them. Now do the seasoning by adding the oil to the hot pan.

3. Add the mustard and wait to crackle. Add urad dhal and mix for a minute. Add chili, asafoetida, curry leaves and stir for a minute.

4. Now add this seasoning to the cooked pulses. You can also add the optional ingredients for a rich taste.

Tip: 1. You can also make the sprouts and store them in an airtight box in the freezer for weeks.

2. You can also mix different types of legumes or sprouts and make  a Multigrain Sundal.

—————————–

This post is participating in the events Let’s Sprout by Priya and Celebrating Independence Day 2010 by Akila.

')}

Hits: 483