Thenga Manga Soya Sundal – Navratri Special Recipe
Thenga Manga Soya Sundal is a delicious and comforting South Indian side dish, traditionally prepared during the auspicious occasion of Navratri. This recipe combines the goodness of soaked soybeans with the tangy flavor of raw mango, the sweetness of fresh coconut, and a blend of aromatic spices, creating a mouthwatering dish that will captivate your taste buds. The dish is further enriched with a tempering of coconut oil and mustard seeds, adding a delightful depth of flavor. If you’re looking for a high-protein vegetarian dish that’s both nutritious and satisfying, this is the perfect choice.
Cuisine: South Indian
Course: Side Dish
Diet: High Protein Vegetarian
Ingredients:
| Ingredient Name | Quantity |
|---|---|
| Soybeans (Whole Soya dal), soaked overnight | 1/2 cup |
| Mango (Raw), skin peeled & finely chopped | 1 (medium-sized) |
| Fresh coconut, grated | 1 tablespoon |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Red Chilli powder | 1/2 teaspoon |
| Curry leaves | A few |
| Salt | To taste |
| To Temper | |
| Coconut Oil | 1 teaspoon |
| Asafoetida (hing) | A generous pinch |
| Mustard seeds (Rai/Kadugu) | 1/3 teaspoon |
Preparation Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 2-3
Nutritional Information (Approximate):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 160 kcal |
| Protein | 10 g |
| Carbohydrates | 18 g |
| Fat | 8 g |
| Fiber | 5 g |
Instructions:
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Prep the Soybeans: Begin by soaking the soybeans (Whole Soya dal) overnight in water. Once soaked, pressure cook the beans for about 5 whistles until they are soft and tender. After cooking, strain the excess water completely from the soybeans.
-
Prepare the Tempering: Heat 1 teaspoon of coconut oil in a pan over medium heat. Add a pinch of asafoetida (hing) to the oil, followed by mustard seeds. Allow the mustard seeds to splutter, releasing their fragrant aroma.
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Combine Ingredients: Add the cooked and strained soybeans to the pan, and toss them with the mustard and hing tempering. Next, add the finely chopped raw mango pieces, ensuring they mix well with the soybeans.
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Season the Sundal: Sprinkle the turmeric powder, red chilli powder, and salt to taste. Stir everything together, allowing the flavors to meld and the mango to soften slightly. Cook the mixture for 1-2 minutes, allowing the spices to coat the ingredients evenly.
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Add Fresh Coconut: Finally, stir in the freshly grated coconut and mix until well combined. The coconut will add a rich, aromatic sweetness to the sundal, balancing the tangy raw mango and the spices.
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Serve: Once everything is well mixed, turn off the heat. Serve your Thenga Manga Soya Sundal warm, garnished with a few curry leaves on top. This sundal makes a great evening snack or can be served alongside a main dish such as puliyogare, broken wheat upma, or akhrot ka sheera for a complete meal.
This Thenga Manga Soya Sundal not only brings together the delightful flavors of South India but also offers a wholesome, protein-rich treat that is sure to be a hit at your Navratri celebrations or any time you crave a light, nutritious side dish. Enjoy the tanginess from the raw mango, the earthiness of soybeans, and the aromatic touch of curry leaves and coconut oil for a truly comforting and flavorful experience.
