Mixed Bean Snack - Sundal (சுண்டல் )

Mixed Bean Snack -  Sundal 

சுண்டல்

Sundal, சுண்டல்(in Tamil), in my opinion is a protein power bank. A small cup of this would meet the daily requirements for protein for both the young and old. Legumes contain complex carbohydrates which are digested slowly, preventing glucose spikes which might be advisable for diabetic patients. This is also recommended for those that are trying to reduce their caloric intake.

For easy digestion and maximum absorption legumes should be consumed during the day time. One should avoid eating them during late evenings or at night. It can be prepared as an evening snack or packed to school for kids.If I crave for something after the afternoon soup, I would prepare this sundal for a healthy evening snack.





Ingredients

Green Bean , Black Chick Peas and Moth Beans - 1/2 cup ea. (to be soaked overnight or for 2hrs)

பச்சைபயறு , கருப்பு கொண்டைகடலை, தட்டைபயறு

Small onions - 10 nos.

Grated coconut  - 2 tbsp 

Curry leaves

Mustard & Urd dal, Asafoetida  - for seasoning

Steps

Add salt to the soaked beans and cook in the pressure cooker for up to 3 to 4 whistles.

Peel and slice the small onions length wise.

Heat oil in a pan, add mustard and urad dal. When it cracks, add asafoetida, curry leaves and dry red chilies. Roast well for 20 sec.

Add the boiled beans, the grated coconut and switch off the flame.

Stir well and transfer to serving bowl. 

Tips:

Never use baking soda or baking powder to make the legumes soft. Soaking well in advance and cooking it in a pressure cooker will do the trick.

Black chick peas has a higher fibre content and a lower GI(Glycemic Index) than the light colored big chick peas.

Remember that proteins are good for the body but as with anything, consume them in moderation.