Protein-Packed Double Beans Sundal Recipe
Double Beans Sundal Recipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Cuisine: South Indian
Course: Lunch
Diet: High Protein Vegetarian
Double Beans Sundal is a delicious and nutritious South Indian dish that blends the creamy texture of double beans with the flavors of spices and fresh coconut. Perfect as a side dish or a light meal, this sundal is rich in protein, making it an excellent addition to vegetarian diets. Whether you’re looking to spice up your lunch or add a healthy twist to your dinner menu, this recipe offers a burst of flavors with minimal effort.
Ingredients
| Ingredient | Quantity |
|---|---|
| Double Beans (cooked until soft) | 2 cups |
| Sunflower Oil | 1 tablespoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Mustard Seeds | 1 teaspoon |
| White Urad Dal (Whole) | 1/2 teaspoon |
| Dry Red Chilli | 1 (broken into halves) |
| Curry Leaves | 1 sprig |
| Red Chilli Powder | 1/2 teaspoon |
| Fresh Coconut (grated) | 3 tablespoons |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~180 kcal |
| Protein | ~10 g |
| Carbohydrates | ~20 g |
| Dietary Fiber | ~7 g |
| Fats | ~6 g |
| Saturated Fat | ~2 g |
| Sodium | ~300 mg |
| Potassium | ~500 mg |
Instructions
| Step | Description |
|---|---|
| 1 | Heat a wok or kadhai over medium heat and add 1 tablespoon of sunflower oil. |
| 2 | Once the oil is hot, add mustard seeds and urad dal. Allow the seeds to crackle and turn golden. |
| 3 | Add asafoetida, broken dry red chilli, and curry leaves. Stir until the aroma is released. |
| 4 | Toss in the cooked double beans. Sprinkle salt and red chilli powder. Mix thoroughly. |
| 5 | Stir fry for 3-4 minutes, ensuring the spices coat the beans evenly. |
| 6 | Turn off the heat and add grated coconut. Mix well to combine the flavors. |
| 7 | Serve the Double Beans Sundal warm alongside steamed rice, Tomato Onion Sambar, and Elai Vadam for a wholesome South Indian meal. |
Pro Tips for Perfect Sundal
- Cooking Double Beans: Soak the beans overnight and pressure cook them until soft for quicker preparation.
- Coconut Freshness: Always use freshly grated coconut to enhance the flavor and aroma.
- Spice Variation: Adjust the amount of red chilli powder based on your heat tolerance. You can also add green chillies for an extra kick.
- Oil Alternatives: If desired, replace sunflower oil with coconut oil for a more authentic South Indian flavor.
Serving Suggestions
Double Beans Sundal pairs beautifully with:
- Tomato Onion Sambar: A tangy and spiced lentil soup that complements the richness of the beans.
- Steamed Rice: Simple, fluffy rice acts as a neutral base to balance the bold flavors of the sundal.
- Elai Vadam: Crispy rice crackers that add crunch to the meal.
This delightful sundal is more than just a side dish; it’s a celebration of South Indian culinary heritage that promises to bring both taste and nutrition to your table. Enjoy this easy-to-make, high-protein recipe any day of the week!
