Green Moong Dal Sundal Recipe
Total Time: 7 hours 20 minutes (including sprouting time)
Servings: 4
Cuisine: South Indian
Course: Side Dish
Diet: Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Sesame oil | 1 tsp |
| Mustard seeds (Rai) | 1 tsp |
| Cumin seeds | 1 tsp |
| Asafoetida (Hing) | 1/4 tsp |
| Curry leaves | 2 sprigs |
| Green chilies (chopped) | 2 |
| Salt | As per taste |
| Fresh grated coconut | 2 tbsp |
| Sprouted green moong | 1 cup |
| Lemon juice | 1 tbsp |
| Fresh coriander leaves | 2 sprigs (chopped) |
Preparation Time:
| Activity | Time |
|---|---|
| Sprouting the green moong | 7 hours (or overnight) |
| Cooking | 20 minutes |
| Total | 7 hours 20 minutes |
Nutritional Information (per serving):
| Nutrient | Amount (approx.) |
|---|---|
| Calories | 90 kcal |
| Protein | 5g |
| Fat | 3g |
| Carbohydrates | 12g |
| Fiber | 4g |
| Vitamin C | 12 mg |
| Iron | 1 mg |
Instructions:
Step 1: Sprout the Green Moong
- To begin, you need to sprout the green moong dal. This can be done by soaking the moong dal in water for 6-8 hours or overnight. After soaking, drain the water, rinse the dal, and leave it covered in a damp cloth or in a sprouting jar for about 12 hours until it begins to sprout. Alternatively, you can also purchase pre-sprouted moong from the market for convenience.
Step 2: Heat the Oil
- Once your moong dal is ready, heat a teaspoon of sesame oil in a pan over medium heat. Sesame oil adds a wonderful nutty flavor that complements the spices in this dish perfectly.
Step 3: Temper the Spices
- Add mustard seeds (rai) to the hot oil and allow them to crackle. Once the mustard seeds begin to pop, add cumin seeds and a pinch of asafoetida (hing) to the pan.
- Quickly add the chopped green chilies and fresh curry leaves. Let the curry leaves sizzle for a few seconds, releasing their aroma.
Step 4: Add Sprouted Moong
- Now, it’s time to add the sprouted green moong dal to the pan. Sprinkle salt according to taste, and give everything a good mix to combine the ingredients well.
Step 5: Steam Cook
- Cover the pan with a lid and let the moong dal cook for about 3 to 4 minutes on low to medium heat. You want the moong dal to become tender but still retain a slight crunch. Keep an eye on the time, as overcooking may lead to mushy sprouts.
Step 6: Finish with Coconut and Lemon
- After cooking for a few minutes, uncover the pan and add the freshly grated coconut. The coconut adds a delightful sweetness and texture to the sundal. Stir in the lemon juice and freshly chopped coriander leaves for a burst of freshness and flavor.
- Mix everything thoroughly, ensuring the coconut and lemon juice are well incorporated into the moong dal mixture.
Step 7: Serve
- Turn off the heat and transfer the Green Moong Dal Sundal to a serving bowl. This dish is best enjoyed as a light and nutritious side dish or snack.
Serving Suggestions:
- Green Moong Dal Sundal pairs beautifully with traditional South Indian meals. Serve it alongside tomato rasam, chow chow thoran, rice, and a refreshing glass of curry leaves buttermilk (kari patta chaas) for a wholesome and delicious meal.
Additional Tips:
- For a richer flavor: You can toast the grated coconut in a dry pan for a few minutes before adding it to the sundal.
- Customize the heat: If you prefer a spicier dish, add an extra green chili or use a variety like bird’s eye chili for more heat.
- Time-saving tip: If you’re in a hurry, use pre-sprouted green moong dal, which is often available at health food stores or supermarkets.
