Green Gram Sundal/ मूंग सुंडल
Green Gram Sundal is Also Known as Spiced Green Gram Salad
Green Gram Sundal - fromGreen Gram Sundal is a wholesome, protein-packed snack, perfectly blending tender green grams with aromatic spices. Seasoned with mustard seeds, curry leaves, and a hint of coconut, this traditional South Indian delicacy is both nourishing and delicious. A light, yet satisfying treat, ideal for any time of the day, offering a flavorful bite in every spoonful.
- Cook Time: 15.00 min
- Serving size: # 4
- Serve: Hot
- Per Serving Calore: 209.205 Kcal
Green Gram Sundal is a wholesome and delicious addition to your weekly menu. Packed with plant-based protein, it boosts energy and keeps you feeling full longer. This light, yet satisfying dish is perfect for a quick snack or a nutritious side. With a balance of fiber, vitamins, and minerals, it supports digestion and strengthens the immune system. Plus, it’s incredibly easy to make, customizable with your favorite spices, and ideal for a healthy meal plan!
Nutrition Facts of Green Gram Sundal
Amount per Serving of Green Gram Sundal
Vitamins & Minerals present in
Green Gram Sundal
Green Gram Sundal is a wholesome and nutritious dish that brings a delightful combination of flavors and textures, perfect for anyone looking to maintain a healthy and balanced diet. Originating from South India, this dish is traditionally prepared during festivals, especially Navratri, and is a popular snack enjoyed by people of all ages. Known for its rich, earthy flavors and high nutritional value, it is an ideal addition to your weekly meal plan, providing numerous health benefits that make it a guilt-free treat.
What makes Green Gram Sundal so special is its simplicity and versatility. Made primarily with green gram (moong beans), this dish is a powerhouse of plant-based protein, fiber, and essential vitamins. The beans are first soaked, then boiled or steamed to tender perfection, making them light on the stomach while still satisfying. As a great source of protein, it's perfect for vegetarians, vegans, or anyone seeking an energy-boosting snack.
When preparing Green Gram Sundal, one can easily customize the dish to suit individual tastes. Whether you prefer a bit of heat with some green chilies or a tangy twist with lemon juice, the possibilities are endless. The dish is typically seasoned with mustard seeds, curry leaves, and grated coconut, adding an aromatic punch and an extra layer of flavor. You can also experiment with adding roasted peanuts, a sprinkle of cumin powder, or even fresh herbs like cilantro for a refreshing finish.
Not only does Green Gram Sundal taste delicious, but it also provides a plethora of health benefits. Rich in protein, it helps in muscle repair and growth, making it an excellent choice for active individuals. The fiber content aids in digestion and promotes gut health. Additionally, the dish is low in calories, making it a perfect snack for weight-conscious individuals. Packed with antioxidants, it supports immune function and helps fight inflammation in the body.
This dish is ideal for a variety of occasions—whether as an after-work snack, a quick breakfast, or a nutritious addition to a festive meal. It is particularly refreshing during the summer months as it is light and hydrating, yet filling enough to curb your hunger. Green gram, being a naturally cooling food, helps balance the body’s internal heat, making it a great option for hot weather.
As a versatile dish, Green Gram Sundal can also be enjoyed as a side dish or incorporated into a salad for a more filling meal. The recipe is quick and easy, taking just under 30 minutes to prepare, making it an excellent option for busy weeknights or meal prep for the week ahead. Whether you're looking for a healthy snack to pack for lunch or a protein-rich treat to enjoy after a workout, this dish checks all the boxes.
So why not add Green Gram Sundal to your weekly menu? Not only is it packed with essential nutrients and bursting with flavor, but it also fits perfectly into a balanced diet. With its high fiber, protein, and vitamin content, it supports overall health and well-being. It’s a dish that appeals to all age groups, is easy to make, and is completely customizable to suit your taste preferences. With just a handful of ingredients, you can create a satisfying, nourishing dish that is sure to become a household favorite.
Green Gram Sundal is more than just a snack; it’s a healthful treat that nourishes your body and excites your taste buds. Its fresh, vibrant flavors, combined with the natural goodness of green gram, make it the perfect addition to your weekly meal plan. Enjoy it any time of the day, and watch as it becomes a staple in your healthy eating journey.
Best to eat with
Percent CaloriesIngredients Required for Green Gram Sundal
Total Ingredients in Green Gram Sundal are # 11
Recipe of Home Cooked Green Gram Sundal/ मूंग सुंडल
Easy Step-by-Step Instructions for making Green Gram Sundal at Home.
Preparation: Start by thoroughly rinsing the green gram under cold water, removing any dirt or debris. Once cleaned, soak the beans in enough water for about 4-6 hours, or even overnight for a quicker cooking process. This helps soften the beans and reduces cooking time. (Time taken: 10 minutes)
Cooking the Green Gram: Once soaked, drain the water from the green gram. In a pressure cooker or a large pot, add the soaked beans with fresh water. Cook them on medium heat, allowing them to cook until tender but still intact. You can cook the beans in a pressure cooker for about 2-3 whistles, or if using a pot, let them simmer until they soften completely. (Time taken: 15-20 minutes)
Tempering: While the green gram is cooking, it's time to prepare the tempering. In a pan, heat a little oil. Once the oil heats up, add mustard seeds and allow them to splutter. Then, toss in some curry leaves, chopped green chilies, and a pinch of asafoetida for extra flavor. Stir everything together for a few seconds until the aromas are released. (Time taken: 5 minutes)
Mixing the Green Gram: Once the green gram is cooked and tender, drain any excess water and transfer the beans to the tempering. Gently toss everything together, ensuring that the beans are evenly coated with the fragrant tempering mixture. Allow the flavors to blend by cooking for an additional 3-5 minutes on low heat. (Time taken: 5 minutes)
Final Touch: For the finishing touch, stir in grated fresh coconut, adding a burst of sweetness and texture. You can also squeeze some fresh lime juice over the sundal for a tangy twist. Give it a final gentle mix to incorporate all the ingredients. Garnish with fresh coriander leaves for added color and freshness. (Time taken: 2 minutes)
Serving: Your Green Gram Sundal is now ready to serve! Transfer the sundal to a bowl or plate, and enjoy this nutritious, protein-packed snack. This dish can be enjoyed warm or at room temperature, making it versatile for different occasions. (Time taken: 1 minute)
