June 18, 2013

Masoor Dal Sundal | Whole Red Lentil Salad

I make Sundals (cooked /steamed salads) quite often in my kitchen – not really waiting till Navaratri (Indian Festival), when its made for 9 days at a stretch as an offering to the Gods. For those days when you don't feel like making rasam or sambhar, this protein filled salad makes for more than your daily protein requirement . What's more the sprouted and cooked legumes provide enough amino acids in growing kids - esp to strengthen bones n aid in immunity. Takes lil or no oil, low on salt and the spice addition is optional - what more do you want from healthy food ?

Today's colour for BM#29 is brown - another of my personal favourites - and whole masoor dal Sundal is not only fibre rich but is quite filling as a meal by itself (which Is what I pretty much what I had for a late lunch, and it lasted me for few hours).... Preparing this Sundal is similar to the Channa dal or chickpea version, only thing to note is that this wholegrain takes a little longer to cook. So soak it in hot water and its done :-)) Also sending it to event at my space - Healthy Me, Healthy Us

Notes : You may also sprout this legume and use it in Sundal - in that case, take care not to cook it fully, else the goodness of sprouts is lost : you may alternatively boil in slightly salted water till al dente.

Ingredients
  • Whole masoor dal - 1/2 cup
  • Oil - 1/2 tsp
  • Salt - to taste
  • Tempering - mustard seeds, grated ginger, green chillies, asafoetida
  • Grated coconut - 2 tsp
  • Coriander and curry leaves - few

Method
1) Wash, pick and soak whole masoor dal overnight in hot water
2) Next morning drain the water and pressure cook with half salt for 3-4 whistles tll cooked but not mushy
3) Drain excess water from cooked legume.
4) In a pan, heat oil. Splutter mustard seeds, hing and rest of the tempering. Add cooked masoor and remaining salt.
5) Adjust salt and spices. Sauté fr 2-3 mins till dry
6) Add coriander and curry leaves and serve.

Optional addition : 1 tsp of Lemon juice after you take it off the fire.


             


15 comments:

  1. Very healthy and delicious sundal.. looks yummy !!!

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  2. Protein packed nutritious salad,loving it.

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  3. very healthy and delicious looking sundal dear :)

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  4. Never tried sundal with whole masoor. I think I have some in the pantry and will give it a try. It is indeed a healthy and a filling salad.

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  5. Such a simple and healthy snacks...My fav one...

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  6. Simple & healthy snack with the evening coffee :)

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  7. what a healthy and delicious salad

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  8. Nice and healthy Sundal

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  9. Protein rich and delicious Sundal.

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  10. Whole masoor sundal is something I must try. Nice one yaar :)

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  11. Protein power house! Love such nutritious snack ideas!

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  12. I love this dal curry.. Definetly its a tempting time pass snack... bookmarked

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Cheers
Kalyani

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