Sundal is a very nutritious vegan snack where navy beans are cooked, then tossed in a flavorful seasoning. It’s a very healthy, easy and protein rich dish that can be put together in minutes!
Recipe courtesy of Priya Lakshminarayan, blogger at Cookilicious.
Fond Memories!
Sundal brings back childhood memories of time spent with my grandparents. We would visit them during our annual holidays. They would always ensure that my brother and I had a great time while we were there! They would take us for picnics and local sightseeing. My Nani (maternal Grandmother) would pack many wonderful treats for us to have on-the-go. One such snack (and my favorite) was Sundal. I have many fond memories of eating this snack while sitting on the cool sand at the beach and watching the waves – such a therapeutic experience!
Those days are now long gone, and I’m no longer that little girl, but whenever I make this dish, it always takes me back. The nostalgia associated with certain kinds of food never fades!
Sundal can be prepared with any kind of pulse/legume or bean, but my grandmother preferred chickpeas. That taste and flavor is something I can never replicate no matter how hard I try, the taste just doesn’t seem like how I remember it, though it’s close! I think of her whenever I make Sundal. So do try this classic South Indian recipe today – you won’t be disappointed!
World Pulses Day
In order to celebrate the second annual World Pulses Day (February 10, 2020) in collaboration with the US Dry Bean Council, I decided to prepare navy beans in Sundal for two main reasons – because beans are an important part of the pulse category, and also a beloved staple ingredient in the cuisine of many cultures, such as mine.
Did you know – World Pulses Day is a designated United Nations global event, meant to celebrate the variety, versatility and influence of pulses worldwide? This is indeed a great way of promoting consumption of pulses. In terms of both their nutritional qualities and their culinary potential, “pulses” which is a catch-all phrase for legumes, like lentils, beans, and peas, provide an excellent source of protein and are also environmentally friendly. Not to mention, they taste delicious!
Why add beans to your diet!
- Help manage sugar levels
- Increase energy
- High in fiber & protein
- Loaded with antioxidants
How to cook dry beans
Thanks to the growing interest in ethnic cuisines and the known benefits of eating plant-based foods, there is an increase in the consumption of beans in the U.S. and around the world. This brings us to the question – How to cook dry beans? It is not as daunting as it sounds.
- Purchasing dry beans is a more viable option in terms of quantity and cost
- A 15-ounce can of beans provides about three 1/2-cup servings of beans vs one pound of dry edible beans, yields about 6 cups of cooked beans.
- The cost of a 15-ounce can of beans ranges from about 33–67 cents per 1/2-cup serving, depending on whether people buy the store brand instead of the national brand vs a half cup of dry beans, cooked from scratch, costs about 17 cents.
- Soaking dry beans for a couple of hours or overnight reduces temporary digestive discomfort and makes proteins easy to absorb
- Cooking in turmeric water is a great way of incorporating turmeric in the daily regimen
- Soaked beans take less time to cook
- Add acidic foods (lemon juice, vinegar, tomatoes, wine, etc.) after beans are cooked as they can prevent beans from becoming tender.
- Refrigerate cooked beans if they are to be eaten later.
- Freeze any extra cooked beans within 4 days after cooking them.
Why Sundal is a great choice for you!
- Made in very little oil
- Is a protein rich snack
- Very easy to make
- Is mildly spiced
- Can be made with few basic ingredients
- You can make Sundal with any pulse, legume, lentil or beans available to you
- Is a great pre/post workout snack
- Super delicious
How to make Navy Bean Sundal
Step 1 – Soak dry navy beans overnight. Drain the water the next day, add fresh water. Boil soaked navy beans, al dente in salt + turmeric water. Strain and keep it aside.
Step 2 – Dry roast shredded coconut, dried red chillies, chana dal lentils/split chickpeas and curry leaves till the lentils turn light golden brown. Transfer to a blender and grind to a coarse paste.
Step 3 – Heat oil in a pan. Once it’s hot, add mustard seeds and cumin seeds. Once they begin to crackle, add urad dal (black gram lentil) and saute till it turns golden. Then add the ground paste and continue to saute for 30 seconds.
Step 4 – Add the cooked navy beans and give it a light mix so that the coconut mixture coats it well.
Serving suggestions
Garnish with chopped cilantro and serve immediately. This snack can be enjoyed by itself and doesn’t need any accompaniment to go with it. It can be served for breakfast or as a snack. This dish is naturally vegan and gluten-free.
