Green Moong Dal Sundal Recipe
The Green Moong Dal Sundal is a quintessential South Indian stir-fry, bursting with nutrition and flavor. Made with sprouted whole green moong dal, this dish is a wholesome option for a snack or as part of a complete meal. The earthy sprouts are sautรฉed with aromatic mustard seeds, cumin, and curry leaves and finished with the zest of fresh coconut and a squeeze of lemon juice. The delightful combination of spices and textures makes this dish both light and satisfying.
Whether youโre a fan of South Indian cuisine or looking for a healthy recipe to add to your repertoire, this Green Moong Dal Sundal is a must-try!
Recipe Overview
| Cuisine | South Indian Recipes |
|---|---|
| Course | Side Dish |
| Diet | Vegetarian |
| Preparation Time | 420 minutes (includes sprouting) |
| Cooking Time | 20 minutes |
| Total Time | 440 minutes |
Ingredients
| Ingredient | Quantity |
|---|---|
| Sesame (Gingelly) Oil | 1 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Curry leaves | 2 sprigs |
| Green Chillies, slit | 2 |
| Salt | To taste |
| Fresh coconut, grated | 2 tablespoons |
| Green Moong Sprouts | 1 cup |
| Lemon juice | 1 tablespoon |
| Coriander (Dhania) Leaves, chopped | 2 sprigs |
Nutritional Information (per serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 120 kcal |
| Protein | 6 g |
| Carbohydrates | 18 g |
| Fiber | 4 g |
| Fat | 3 g |
| Vitamin C | 12 mg |
| Iron | 2 mg |
Instructions
Step 1: Prepare the Sprouts
Before starting, ensure you have sprouted green moong dal ready. If not, you can follow our detailed guide on How to Make Sprouts at Home or use store-bought sprouts.
Step 2: Heat the Oil
Place a heavy-bottomed pan or kadai over medium heat and add the sesame oil. Once the oil is warm, add the mustard seeds and allow them to crackle.
Step 3: Add Aromatics
When the mustard seeds crackle, add the cumin seeds and let them sizzle for a few seconds. Then, stir in the asafoetida, slit green chilies, and curry leaves. Let the curry leaves splutter briefly, releasing their aroma.
Step 4: Cook the Sprouts
Add the sprouted green moong dal to the pan, along with salt to taste. Mix everything thoroughly, ensuring the sprouts are well coated with the spices. Cover the pan with a lid and allow the sprouts to steam for 4-5 minutes, just until theyโre tender yet firm.
Step 5: Add Fresh Ingredients
Remove the lid and add the grated fresh coconut, a generous squeeze of lemon juice, and the chopped coriander leaves. Toss everything together until well combined. Adjust salt, if needed.
Step 6: Serve and Enjoy
Turn off the heat and transfer the Green Moong Dal Sundal to a serving dish. Serve it warm as a nutritious evening snack or pair it with steamed rice, Milagu Rasam, and crispy Elai Vadam for a wholesome South Indian meal.
Serving Suggestions
- As a Snack: Pair this sundal with crispy Whole Wheat Chakli for a delightful tea-time treat.
- As Part of a Meal: Serve alongside Steamed Rice, Milagu Rasam, and Elai Vadam for a traditional South Indian lunch or dinner.
Tips for Success
- Sprouting Tips: Sprouting green moong dal requires soaking the lentils overnight and then rinsing and leaving them in a damp cloth for another day or two until sprouts form.
- Coconut Freshness: Use freshly grated coconut for the best flavor and aroma. Frozen or desiccated coconut can be used in a pinch but wonโt have the same richness.
- Adjust Spice Levels: For a spicier sundal, increase the number of green chilies or add a dash of red chili powder.
- Lemon Juice: Add lemon juice just before serving to preserve its tangy freshness.
The Green Moong Dal Sundal is a versatile and healthy dish that brings together the richness of South Indian spices with the freshness of coconut and lemon. Its simplicity and health benefits make it an ideal choice for any occasion, from festive gatherings to casual family meals. Try it today and fall in love with the vibrant flavors of this traditional delicacy!
