Sundal – a stir fry of lentils is a dish mostly made during one of the South Indian festival – Navrathri. In other days, this can be had as a tea time snack. One of the healthiest and a simple snack you could make. Chickpeas, Peas, Kidney beans, Channa Dal (split chickpea) any type of pulses can be used and is one of the best ways to include protein in your diet. A highly protein rich simple, two ingredient fix that you can make for your family in a jiffy.
Traditionally, sundal is prepared during Navrathri festival, it doesn’t mean that we cannot enjoy this when we want. This is one of the dishes that is prepared frequently at home. It requires less time, apart from the soaking time, and it is absolutely simple to make. Not too many sauces or spices or anything that is complex. You can prepare this with any grain you have at hand and season it with the regular South Indian seasonings.
Sundal tips and suggestions
Any kind of pulses and lentils - Kidney beans, split chickpeas, chickpeas, peanuts, green peas ( both fresh or dried ones), mung beans to name a few.
This can be used as a salad or as a mid noon / evening snack or as a side during major meals. A small cup will make you full.
As mentioned above, you can use any kind of legumes in this recipe. This is the basic recipe for preparing this protein packed dish and you can substitute Bengal gram with other legume varieties. To make it healthy, you can also use sprouted legumes in this recipe.
Lentils must be cooked until they are tender and hold their shape perfectly. It should not be over cooked as it might become mushy and lumpy.
- 1 cup channa dal
- 2 teaspoon coconut oil ( or any cooking oil)
- 1 teaspoon mustard seeds (optional)
- 1 teaspoon cumin seeds
- 2-3 dry red chillies ( or 1 green chilli)
- ½ teaspoon asafoetida
- 2 tablespoons freshly grated coconut
- Salt for seasoning
Pressure cook the dal until tender but not mushy. Drain any excess water and keep it aside. Add salt while cooking the dal.
- Heat oil in a pan over medium heat. Once it is very hot add the mustard seeds. Once they start crackling, add the red chillies and asafoetida.
Add the cooked dal and stir it until the excess remaining water evaporates and dries up. Finally sprinkle the coconut on top and turn off the flame.
- Coconut oil imparts a unique flavour to the dish. If you don't like or have coconut oil, substitute it with regular cooking oil.
- You can substitute unsweetened desiccated coconut or frozen coconut if you don't have freshly grated coconut.
- Any kind of pulses and lentils can be used- Kidney beans, split chickpeas, chickpeas, peanuts, green peas (both fresh or dried ones), mung beans to name a few.