Thenga Manga Soya Sundal Recipe
A delicious South Indian snack, perfect for the Navratri festival and a healthy, high-protein treat.
Ingredients
| Ingredient | Quantity |
|---|---|
| Soybeans (Whole Soya dal, soaked overnight) | 1/2 cup |
| Raw Mango (skin peeled and finely chopped) | 1 |
| Fresh Coconut | 1 tablespoon |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Red Chili Powder | 1/2 teaspoon |
| Curry Leaves | A few |
| Salt | To taste |
| Coconut Oil | 1 teaspoon |
| Asafoetida (Hing) | A generous pinch |
| Mustard Seeds | 1/3 teaspoon |
Preparation Time
- 10 minutes
Cooking Time
- 35 minutes
Total Time
- 45 minutes
Servings
- 4
Cuisine
- South Indian
Course
- Side Dish
Diet
- High Protein Vegetarian
Instructions
Step 1:
Start by soaking the soybeans overnight. The next day, pressure cook the soaked soybeans for about 5 whistles, until they are cooked soft. Once done, strain the water completely.
Step 2:
Heat 1 teaspoon of coconut oil in a pan. Add a generous pinch of asafoetida (hing) and let it sizzle. Quickly add the mustard seeds and allow them to splutter in the hot oil.
Step 3:
Immediately add the cooked and drained soybeans along with the finely chopped raw mango. Stir well.
Step 4:
Next, add 1/2 teaspoon of red chili powder, 1/4 teaspoon of turmeric powder, curry leaves, and salt to taste. Stir everything together and cook for 1-2 minutes to allow the flavors to meld.
Step 5:
Finally, add 1 tablespoon of fresh coconut, mix well, and turn off the heat. The coconut will add a nice creamy texture and flavor.
Step 6:
Serve the Thenga Manga Soya Sundal as a light evening snack or pair it with Puliyogare (tamarind rice), Broken Wheat Upma, or Akhrot ka Sheera (walnut dessert) for a wholesome, balanced meal.
Tips for a Perfect Thenga Manga Soya Sundal:
- Soaking the Soybeans: Ensure the soybeans are soaked overnight to make them soft and easy to cook. This also helps in better digestion.
- Mango: The raw mango gives a nice tangy flavor that complements the soybeans and spices beautifully. Ensure the mango is fresh and not overripe for the best taste.
- Coconut Oil: Using coconut oil enhances the flavor of this dish, making it authentic and aromatic.
- Serving Suggestions: You can enjoy this sundal with rice dishes or even as a stand-alone snack. It’s a fantastic addition to any festive meal, especially during Navratri.
Enjoy this delightful, protein-packed, and refreshing South Indian snack!
