June 3, 2015

Sprouts Sundal - healthy snacks for kids

We give in to a  lot of temptation when it comes to cooking for kids - extra cheese, extra butter, extra cream etc. While all that is ok, its important to moderate it too. This week's series presents kids delight in snacky avatars.  Snacks must be the most popular category on my blog, for at last count, I had about 100+ varieties of snacks for kids and parties. That probably sums up the creation of this blog - to record what I cook for the family - healthy meals with an occasional indulgence. 

Both kids love sprouts, so I usually sprout moong once a week - it goes to Tikkis, burger patties, raita & so forth. Elder one is also fond of Sundals (aka Usli in Kannada)  - these are steamed Indian type salad with legumes / split lentils - so this one was definitely approved by her. Easy to make, proteinicious and fills them up for playtime. Also a great idea for adults for a 4 pm snack craving. You can cook the sprouts fully, but I like them parboiled and lightly sauteed. 

If you have the sprouts ready on hand, its a breeze to make to. Addition of onions while sauteeing is totally optional, but I dont add to any Sundal variety.  I hope you dont wait just for Navaratri to make these delicious Sundals. 

So, while this goes to BM# 53 under Snacks - Kids Delight, Valli's event, hosted by Sandhya, do check out the quick recipe and similar sundal varieties.

Battani Sundal (fresh / frozen peas Salad)
Kadalai paruppu Sundal (split bengal gram Salad)
Konda Kadalai Sundal (black chickpeas Salad)
Avarekaalu Usli (hyacinth bean Salad)
Pachai Payiru Sundal (whole green gram salad)

Prep time : 10 mins. cook : 10 mins, serves : 4
  • Moong Sprouts - 1.5 cups
  • Oil - 1 TBSP
  • Grated ginger - 1/2 tsp
  • chopped green and red chillies - 2 each
  • Tempering : mustard seeds, curry leaves and asafoetida
  • salt - to taste
  • Lemon juice - 1/2 tsp (optional)
  • Coriander leaves and fresh / frozen grated coconut - to garnish

  1. Par boil the sprouts for 8-10 mins with a pinch a salt. Drain immediately.
  2. In a non stick pan, add oil and all tempering ingredients. Saute. Now add grated ginger, chillies and stir again. Add salt and boiled / drained sprouts. Give it a quick stir
  3. Check for salt and spices. 
  4. Finish with lemon juice, coriander leaves and grated coconut


  1. Usli used to frequently appear as evening snack while growing up and so I am partial towards them. :) Love this moong one too.

  2. We have this as a side dish to rice. Havent tried it as a snack yet. Will do!

  3. Ww make sprouts every week and have them as salads , like it aa a side dish !

  4. Its wonderful your kids enjoy these sundals, mine wouldn't even touch them!...very nice!

  5. We do enjoy sprouts at home. This seem like a delicious snack for tiffin ...Tks

  6. parboiling is a great idea...we usually eat without cooking...healthy and yum snack btw...

  7. Protein packed sundal, one of my fav..I can have this sundal anytime.

  8. Nice healthy snacks.. Great pics!

  9. My boys love the sprouts as well! What a wonderful choice for snacking :)

  10. i love this so much and yet never made it at home...this sprouted version sounds delicious

  11. Love the sprouts sundal.

  12. nice and healthy sundal.

  13. Interesting to note this was served as a snack. It looks similar to the salads served with dinner. Healthy dish.

  14. Healthy, nutritious and delicious sprouts sundal.

  15. Healthy snacking. With all that seasoning it must taste awesome! !

  16. Completely agree. This is a way healthier dish when compared to the other snacks! Good one Kalyani...

  17. Healthy and protein rich recipe looks good.

  18. We love sprouts sundal too Kal. Looks yumm

  19. Lovely idea to make sprouts into a sundal.....


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