Double Beans Sundal Recipe: A Nutritious South Indian Delight
Sundal, a beloved traditional dish from South India, is often prepared during Navrathri as a prasad (offering). This dish consists of various types of dried beans tempered with minimal spices, topped with freshly grated coconut, making it a healthy and delicious snack or meal. Among the many varieties of sundal, Double Beans Sundal stands out, featuring Lima beans—known for their high nutritional value. Rich in dietary fiber, folates, magnesium, and iron, Double Beans is especially beneficial for pregnant women, providing them with the necessary nutrients to maintain health.
This Double Beans Sundal recipe is a perfect combination of flavors and textures, ideal for the upcoming Navrathri festival, or you can enjoy it as a wholesome evening snack paired with a cup of tea. Let’s walk through the steps to create this nutritious, flavorful dish that’s sure to please everyone at your table.
Recipe Overview:
- Cuisine: South Indian
- Course: Lunch / Snack
- Diet: High Protein Vegetarian
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes
Ingredients:
| Ingredient | Quantity |
|---|---|
| Double Beans (cooked until soft) | 2 cups |
| Oil | 1 tablespoon |
| Asafoetida (hing) | 1/4 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| White Urad Dal (Whole) | 1/2 teaspoon |
| Dry Red Chilli | 1 |
| Curry leaves | 1 sprig |
| Red Chilli powder | 1/2 teaspoon |
| Fresh coconut (grated) | 3 tablespoons |
| Salt | To taste |
Instructions:
-
Prepare the Tempering:
- Heat 1 tablespoon of oil in a wok or kadhai over medium heat.
- Add 1 teaspoon of mustard seeds and let them crackle. Then, add 1/2 teaspoon of whole white urad dal and let it fry until golden brown.
-
Add Spices and Aromatics:
- Immediately add 1/4 teaspoon of asafoetida (hing), 1 dried red chili (broken into pieces), and 1 sprig of curry leaves. Let them crackle for a few seconds to release their aroma.
-
Incorporate the Beans:
- Add the 2 cups of cooked Double Beans to the tempering. Stir gently to combine with the spices.
- Sprinkle 1/2 teaspoon of red chili powder and salt to taste. Mix everything together thoroughly.
-
Finish with Coconut:
- Once the beans are well-coated with the spices and heated through, remove the pan from the heat.
- Stir in 3 tablespoons of freshly grated coconut, mixing it well into the beans.
-
Serve:
- Serve your Double Beans Sundal warm as a snack or part of a wholesome meal. It pairs wonderfully with Tomato Onion Sambar, Elai Vadam, and Steamed Rice for a complete and satisfying meal.
Nutritional Information (Approximate per Serving):
| Nutrient | Value per Serving |
|---|---|
| Calories | 200 kcal |
| Protein | 12 g |
| Carbohydrates | 30 g |
| Fiber | 8 g |
| Fat | 6 g |
| Iron | 2.5 mg |
| Magnesium | 70 mg |
| Folate | 50 mcg |
Why This Recipe is a Must-Try:
This Double Beans Sundal is an excellent choice for those seeking a high-protein vegetarian option. Lima beans, the star ingredient of this dish, are a powerhouse of nutrients that offer numerous health benefits, especially during pregnancy. The simplicity of the preparation allows the natural flavors of the beans to shine, while the minimalistic use of spices enhances its taste without overpowering the main ingredient. The addition of grated coconut provides a lovely texture and freshness, making each bite satisfying.
Perfect for festivals like Navrathri or as a nutritious snack for any day, Double Beans Sundal is both a heartwarming dish and a health-boosting treat. Make it today and enjoy this delightful, flavorful South Indian specialty!
