Peanut Sundal(Boiled Peanut Snack)

Peanuts contrary to their names are not nuts but belong to the legume family peas, lentils, chickpeas etc. Peanuts are a very good source of protein and ideal for growing children, weight and diet watchers. Boiled peanuts also contain resveratrol(the one found in red wine), which is a type of polyphenol. Resveratrol is extremely beneficial for maintaining healthy cell growth and preventing malignant growth of cells that leads to various types of cancer.  Protein rich, gluten free, grain free, tasty and easy to make, these are perfectly  healthy snack.



Preparation Time - None

Cooking Time - Around 20 - 30 Minutes

Serves - 2





Ingredients



Peanuts - 1 Cup (Raw peanuts with skin, soaked Over night)

Salt - 1/2 Tsp or to taste

Coconut Oil - 1 Tsp

Mustard seeds - 1/2 Tsp

Grated Coconut - 2 Tbsp

Chopped cilantro - 1 Tbsp

Lemon Juice - 1/2 Tsp or to taste

Curry powder - 1 Tsp or to taste



Method



1) Soak Peanuts overnight. Rinse, drain and add fresh water to just cover the surface. Add the salt and cook in pressure cooker for 3 Whistles.



2) Switch off and wait for 10-15 minutes and remove the cooked peanuts from the pressure cooker. Drain the excess water and keep it aside.



3) Heat a pan, add the coconut oil. Once the oil is hot add the mustard seeds. After the mustard seeds stop spluttering add the coconut peanuts. Saute for few minutes (1-2) till the water is all gone and you get a dry curry.



4) Now add the curry powder and the grated coconut saute for a second and switch off. Add lemon juice mix evenly and enjoy!!!



Note - You can also add grated mango, but cut down the lemon juice.

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Mung Bean Sundal(Snack)

Sundal is a cooked bean snack garnished with some spices and coconut or onion and veggies. If you are from South India this is one of the most common dish. I have lot of such common dishes  in my house hold cooked every day lying in my drafts and wasn't sure whether to post it or not. One of my reader after going through my recipes gave a feed back to post common and easy recipes, so that people like him "new bes " to cooking can start learning from them. So you will start seeing lot of easy to make and nutritious dishes in my every day cooking more.



Now coming back to this recipe, if you are weight watcher or a carb watcher or a if you want to feed a protein rich dish for your growing child. Then this is "The Snack" for that. Rich in protein, iron and dietary fiber and low in carbohydrates, they are super delicious too. With a cup of yogurt these make a perfect snack or with some salad and yogurt they make a light and nutritious dinner too. If this recipe is new for you, try it out and let me know how you liked it.



Preparation Time - 0

Cooking Time - 20 Minutes

Serves - 2





Ingredients



Green Mung Bean - 1 Cup

Salt - 1/2 Tsp or to taste

Grated Coconut - 2 Tbsp

Curry powder - 2 Tsp or to  your taste

Lemon juice - 1/2 Tsp or to taste





Tempering



Coconut Oil - 2 Tsp

Mustard seeds - 1/2 Tsp

Asafoetida powder - 1/4 tsp

Curry leaves - few



Method



1) Soak mung bean over night and in the morning drain the water completely, add the salt with 1 Tsp of water and pressure cook for 2 Whistles (3 whistles if you are cooking along with some thing else).



2) Let this cool  completely before you saute them in the tempering or you will end up with a mashed paste.



3) Heat a pan and add the coconut oil. Once the oil is hot add the mustard seeds. After the seeds stop spluttering add the asafoetida powder, curry leaves and cooked Green Mung Bean.



4) Add more salt if required now or just add the curry powder and saute for few seconds and switch off.



5) Now add the grated coconut and combine well. To this add the lemon juice and mix well. Enjoy..



Note - I had lot of sprouted mung bean left, so used it for this sundal. But it is better to use the bean soaked over night instead of the sprouted one. The reason is the sprouted one's loose lot of their nutrition when cooked and also turn slightly bitter after sprouting. Sprouts are best if eaten raw then cooking them.

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Chickpea Sundal

Sundal is a boiled and sauteed bean dish with spices, coconut or onion. You can customize it to your taste, by adding chopped onions, carrot, cucumber or grated mango. Jazz it up little bit with a dash of lemon juice.

Very simple and easy to make but surely tastes great. You can have it as a snack or light dinner with a cup of yogurt or include this as part of your lunch, breakfast or dinner. Options are endless, but do try out and you will be glad you did.

Preparation Time - 0

Cooking Time - 20 Minutes

Serves - 4

Ingredients

Dry Chick Peas - 1 Cup ( Rinse, soak the dry chick peas with enough water overnight)

Salt - 1 Tsp or to taste

Curry powder - 1 Tbsp

Grated Coconut - 2 Tbsp

Curry leaves - few

Coconut Oil -1 Tsp

Mustard seeds - 1/2 Tsp

Asafoetida powder - 1/4 Tsp

Method

1) Pressure cook the soaked chick peas with enough water covering the surface and adding the salt and half of the asafoetida powder for three whistles.

2) Drain the excess water and you can add this water to soup, stock, sambar etc.

3) Heat a pan, add a tsp of coconut oil. Once the oil is hot, then add mustard seeds. After the mustard seeds stop spluttering add the asafoetida powder, curry leaves and drained chick peas.

4) At this stage if you want more salt add and saute for 3-4 minutes, now add curry powder and grated coconut and saute for 2-3 minutes and switch off.

5) Enjoy.

Event Participation

This dish goes to Complete my Thali event hosted by Taste of Mysore an event started by Jagruti.

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Payathamparuppu Sundal

Looking for a quick, healthy, low carb, gluten free, high protein snack. Then surely try this one and you will be happy you did. This legume is very easy to digest, high in protein and low in carb. Best for growing children, people who are on a low carb, low sugar diet, weight watchers. Make this simple sundal and have it along with your breakfast, lunch, dinner or even as a healthy evening snack.



Preparation Time - 0

Cooking Time - 25 Minutes

Serves - 2





Ingredients



Yellow Mung Bean(Split Mung Dal) - 1 Cup

Salt - 3/4 Tsp or to taste

Asafoetida powder - 1/4 tsp

Green Chili - 2 to 3 or to taste

Curry leaves - few

Grated Coconut - 1/2 Cup

Coconut Oil - 1 Tsp

Mustard seeds - 1/2 Tsp

Water



Method



1) Boil 2 cups of water and then add payathamparuppu (yellow mung bean) and cook till tender, add more water if you need. Make sure the dal is tender, well cooked and not mushed up. The excess water can be drained and added to sambar or any other dish while cooking.



2) Heat a heavy bottomed wide mouthed pan and to it add a tsp of oil.



3) Once the oil is hot, add mustard seeds and after they stop spluttering add asafoetida, green chili, curry leaves and saute for a second.



4) Now add the drained dal and salt and stir lightly for 2-3 minutes.



5) To this add the grated coconut, saute for a minute and switch off.



6) Enjoy.

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Blackchickpea Snack (Konda Kadalai Sundal)



Looking for a super healthy snack, low in carbohydrate, high in protein, gluten free, filling, inspite of all these good things still tastes great. Then this one is a must try for you. If you are of a South Indian (South East Asian - South Indian) then this sundal is a no big deal and you would have tasted it so many times. If not do try this out and i am sure you will be glad you did.

You can get this black chick pea, in an Asian Indian store. This is a much more nutritionally superior variety than garbanzo in terms of protein and lower in glycemic index. So if you are a carb watcher either to watch your weight or to watch your sugar level, this one will fit the bill.

Preparation Time - 10 Minutes

Cooking Time - 25 Minutes

Serves - 2

Ingredients

Kala Channa (Blackchick pea) - 1 Cup

Salt - 1/2 Tsp or to taste

Asafoetida - a pinch(avoid this if you are allergic to wheat)

Ginger strips - 1 inch piece (optional)

Water

Tempering

Coconut oil - 2 Tsp

Mustard seeds - 1/2 tsp

Curry leaves -1 Tbsp chopped

Curry powder - 1 Tsp or to taste

Grated coconut - 2 Tbsp

Grated or Chopped raw mango pieces - 2 Tbsp

Method

1) Soak the kala channa over night.

2) In the morning rinse the kala channa thoroughly for few times and just add enough water to cover the surface. Add salt, asafoetida powder and ginger piece(this will help in reducing the gas when added to beans, legumes while cooking) and cook in a pressure cooker for 3 whistles and then switch off.

3) Once the pressure cooker is cooled down, take out the cooked kala channa and drain out the water and take out the ginger piece. You can use this water, ginger etc for soups, rasam etc.

4) Heat a pan, add coconut oil. Once the oil is hot add mustard seeds. After the mustard seeds stop spluttering, add curry leaves, drained kala channa and saute for 3-5 minutes. At this stage check if the salt is up to your taste, if not add little more.

5) Add the curry powder, grated coconut and saute for 2 more minutes and switch off.

6) After the sundal is cooled down little bit, add the chopped or grated mango to and enjoy.

Note - If you don't have raw mango, you can squeeze little bit of lemon juice to give a nice tangy taste.

You can also add chopped onions while sauteeing or add chopped raw onions, cucumber, cilantro lemon juice and little bit of chat masala to give a nice twist to the taste.

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Black Eyed Beans Sundal (snack)

Good to Know – Beans supply high quality protein which provides a healthy alternative to meat or other animal protein. Beans also contain protease inhibitors which frustrate the development of cancerous cells.

Ingredients



Black eyed bean - 2 cups (Soaked and Cooked)

Coconut Oil - 1 tsp

Cumin seeds - 1/2 tsp

Curry leaves few

Asafoetida powder - 1/4 tsp

Curry powder - 1 tsp

Fresh grated Coconut - 2 table spoons

Salt to taste

Lime juice - 1/4 tsp (optional)



Method



1) Heat oil and add the mustard seeds, once it stops spluttering add the asafetida powder, curry leaves and black eyed bean.

2) Add salt and curry powder and stir and switch off in a minute.

3) Once it slightly cools down add the lemon juice and the freshly grated coconut.

4) Enjoy this protein rich guilt free sundal .Cooking Time: 20 mins

Preparation Time: 5-10 mins

Serves: 4

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Split Chick Pea Snack(Kadalai Paruppu Sundal)

Craving for some healthy, protein rich and tasty snack. Sundal is a South Indian bean/legume based snack which is made out of steamed cooked legumes by adding very little oil and seasoned with spices, vegetables and coconut. Channa Dal, Kadalai Paruppu is a very good source of protein and has a very low glycemic index. It makes a perfect snack for both adults and kids who are looking for high protein, gluten free, tasty and diabetic friendly snack. Normally sundal is sauted with spices and garnished with grated coconut, but you can saute onion and add the cooked legume or add freshly chopped vegetables, grated mangoes, a cup of yougurt or add a dash of lime. The options are endless.



Preparation Time - Nil

Cooking Time - 30 Minutes

Serves - 2



Ingredients



Kadali Paruppu/Channa dal - 1 cup

Water

Salt - 1 Tsp or to taste

Asafoetida powder - a pinch

Curry powder - 1 Tbsp or more to taste

Grated Coconut - 3 Tbsp



Tempering



Coconut Oil - 2 Tsp

Mustard seeds - 1/2 Tsp

Green Chili - 1 optional

Curry leaves - few



Method



1) Pressure cook Channa Dal by covering the surface with enough water, salt and asafoetida for 2 whistles and switch off. (You can also presoak channa dal if desired, if presoaked directly cook in a vessel till tender).



 2) Drain the excess water and let this sit for few minutes in a colander till all the water is gone.



3) Heat a pan and add a tsp of oil. Once the oil is hot add mustard seeds. After the mustard seeds stop spluttering, add green chili and curry leaves.



4) To this add the cooked channa dal and curry powder and saute for few minutes gently without mashing them and the channa dal becomes totally dry.



5) Now add the grated coconut and saute for 2 minutes and switch off and serve immediately.

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Kollu Sundal (Horse Gram Snack)

Sundal is a typical South Indian Snack which is made of legumes. The legumes are soaked, cooked and sauteed with spices and onions or spices and coconut. They not only taste great but are a guilt free, protein rich and very satisfying snack or meal i would say. This is good for people with diabetes, for growing children, people with celiac and for all who are looking for a high protein snack. Very simple and easy to make. Include a pressure cooker in your cooking gadgets and these kind of meals are very easy to make without any hassles
Try to include this in your daily meal to get a sense of fullness and this will also bring down your carb intake.

Preparation Time - 2 Minutes
Cooking Time - 30 Minutes
Serves - 4

Ingredients

Kollu(Horse Gram) - 1 Cup
Onion - 1
Coconut Oil - 2 Tsp
Mustard Seeds - 1/2 tsp
Curry powder - 1 Tsp
Salt - 1 Tsp + 1/4 tsp for onion or as per your taste
Curry leaves - 1 Tsp chopped
Asafoetida pinch(avoid this if you are sensitive to gluten)

Garnishing

Cilantro - 1 Tbsp for garnishing
Lemon juice - 1/4 Tsp or as per taste

Method

1) Soak the horse gram over night.

2) Rinse, drain add salt and enough water to cover just the surface and pressure cook for three whistles.

3) Drain the excess water, heat a pan add coconut oil, asafoetida, mustard seeds.

4) Once the mustard seeds stop spluttering, add the curry leaves, onions, salt and saute till the onions become translucent.

5) Now add the cooked kollu(horse gram) and saute for 5 minutes till the kollu becomes little dry and now add the curry powder saute for a minute and switch off.

6) Garnish with lemon juice and cilantro and enjoy.

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