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    Home » Festival » Navrathri

    Sundal - Protein packed South Indian lentils stir fry

    by Nisha

    Jump to Recipe Print Recipe

    Sundal – a stir fry of lentils is a dish mostly made during one of the South Indian festival – Navrathri. In other days, this can be had as a tea time snack. One of the healthiest and a simple snack you could make. Chickpeas, Peas, Kidney beans, Channa Dal (split chickpea) any type of pulses can be used and is one of the best ways to include protein in your diet. A highly protein rich simple, two ingredient fix that you can make for your family in a jiffy.

    Traditionally, sundal is prepared during Navrathri festival, it doesn’t mean that we cannot enjoy this when we want. This is one of the dishes that is prepared frequently at home. It requires less time, apart from the soaking time, and it is absolutely simple to make. Not too many sauces or spices or anything that is complex. You can prepare this with any grain you have at hand and season it with the regular South Indian seasonings.

    Sundal tips and suggestions

    What kind of lentils can be used in the Sundal preparation ?

    Any kind of pulses and lentils - Kidney beans, split chickpeas, chickpeas, peanuts, green peas ( both fresh or dried ones), mung beans to name a few.

    How to serve sundal?

    This can be used as a salad or as a mid noon / evening snack or as a side during major meals. A small cup will make you full.

    Sundal variations

    As mentioned above, you can use any kind of legumes in this recipe. This is the basic recipe for preparing this protein packed dish and you can substitute Bengal gram with other legume varieties. To make it healthy, you can also use sprouted legumes in this recipe.

    How to cook lentils?

    Lentils must be cooked until they are tender and hold their shape perfectly. It should not be over cooked as it might become mushy and lumpy.


    Print
    Sundal - Protein packed South Indian lentils stir fry
    Prep Time
    5 mins
    Cook Time
    15 mins
    Soaking time
    8 hrs
    Total Time
    8 hrs 20 mins
     
    Protein packed snack. Lentils sautéed and tempered with red chillies and mustard seeds.
    Course: Snacks
    Cuisine: Indian, Tamil Nadu
    Keyword: Easy lentils recipe, Lentils side dish, Protein rich lentils snack
    Servings: 5
    Calories per serving: 70 kcal
    Author: Nisha
    Ingredients
    • 1 cup channa dal
    • 2 teaspoon coconut oil ( or any cooking oil)
    • 1 teaspoon mustard seeds (optional)
    • 1 teaspoon cumin seeds
    • 2-3 dry red chillies ( or 1 green chilli)
    • ½ teaspoon asafoetida
    • 2 tablespoons freshly grated coconut
    • Salt for seasoning
    Instructions
    1. Pressure cook the dal until tender but not mushy. Drain any excess water and keep it aside. Add salt while cooking the dal.

    2. Heat oil in a pan over medium heat. Once it is very hot add the mustard seeds. Once they start crackling, add the red chillies and asafoetida.
    3. Add the cooked dal and stir it until the excess remaining water evaporates and dries up.  Finally sprinkle the coconut on top and turn off the flame.

    Recipe Notes
    1. Coconut oil imparts a unique flavour to the dish. If you don't like or have coconut oil, substitute it with regular cooking oil.
    2. You can substitute unsweetened desiccated coconut or frozen coconut if you don't have freshly grated coconut.
    3. Any kind of pulses and lentils can be used- Kidney beans, split chickpeas, chickpeas, peanuts, green peas (both fresh or dried ones), mung beans to name a few.

    Other protein packed dishes

    • Punjabi Chole Masala | Channa Masala
    • Punjabi Rajma Masala - Rajma Chawal
    • Punjabi Dal Makhani with tips & suggestions
    • Besan Masala Roti - Gram flour Roti
    • Paruppu Thogayal with smoked Tamarind
    « Cook until oil separates - Indian Basics
    Hara Bhara Kabab »

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    Recipe categories

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    • Snacks
    • Indian Main Course Dishes
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    Reader Interactions

    Comments

    1. Suma Gandlur says

      April 30, 2013 at 9:59 pm

      Good write up. I have eaten these mostly at temples.

      Reply
    2. Preeti Garg says

      April 10, 2013 at 7:32 am

      What a wonderful and delicious recipe. thanks for sharing with us.

      Reply
    3. Manju says

      April 09, 2013 at 4:37 am

      Navarathri will not compete without this sundal.

      Reply
    4. The Pumpkin Farm says

      April 07, 2013 at 3:17 pm

      i have had this during ganpati in our very cosmopolitan place at in-laws, where it is usually served as prasad for one of teh days, it becomes even more yummier when it is served for auspicious periods

      Reply
    5. Kalyani says

      April 06, 2013 at 4:20 am

      Golu was basically sundal Shopping for us lil girls hopping from house to house... and this post brings back memories of such simple pleasures where one could go uninhibited to the neighbours without needing a call ahead or an appointment .. good old days ..

      Kalyani
      Sizzling Tastebuds
      Event : Summer Splash + Giveaway

      Reply
    6. Harini-Jaya Rupanagudi says

      April 05, 2013 at 6:04 pm

      Nice write up and the sundal is very tempting!

      Reply
    7. Rajani S says

      April 05, 2013 at 1:17 pm

      Nicely captured! The chundal looks good 🙂

      Reply
    8. Gayathri Kumar says

      April 05, 2013 at 12:18 pm

      Sundal looks very tasty. Nice write up on Navrathri..

      Reply
    9. Srivalli says

      April 05, 2013 at 12:09 pm

      I love this sundal and used to look fwd during the golu season..later many years on, I realized this is such a simple dish...yet nothing can beat in it's taste..

      Reply
    10. Savitha Ganesan says

      April 05, 2013 at 6:18 am

      my all time fav.

      Reply
    11. Priya Suresh says

      April 05, 2013 at 5:07 am

      One of my favourite sundal, i can have a huge bowl of this sundal anytime, its been a while i made them..

      Reply

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