Sprouted Sundal is a stir fry / South Indian Style salad with sprouted green gram. 100% vegan and delicious snack.
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 or to tick your protein goals. You can cook the sprouts fully, but we like them parboiled and lightly sauteed.
Sprouts are used at home to make Sprouts Batata Puri , Sprouts Adai (lentil and sprout pancake) and many more dishes are made and loved too.
Other recipes with sprouts you may like on the blog
Variations to the sprouts sundal
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. Also, if you dont have sprouted Moong, you can simply saute (soaked &) cooked moong with same tempering.
Other Sundal varieties on the blog
Battani Sundal (fresh / frozen peas Salad)
Avarekaalu Usli (hyacinth bean Salad)
Pachai Payiru Sundal (whole green gram
salad)
PIN FOR LATER
Prep time : 10 mins. cook : 10 mins, serves : 4
- 1.5 cups Moong Sprouts
- 1 TBSP Oil (any netural oil or sesame oil)
- 1 tsp Grated ginger
- 2 green chillies (chopped)
- 1 red chilly (broken, optional)
- 1 tsp mustard seeds
- 1 sprig curry leaves
- 1/2 tsp asafoetida (skip for GF)
- 1 tsp salt (or to taste)
- 1/2 tsp Lemon juice (optional)
- 2 tsp Coriander leaves
- 3 TBSP Coconut (grated – fresh / frozen)
Method:
- Par boil the sprouts for 8-10 mins with a pinch a salt. Drain. If using a pressure cooker, pressure cook in a colander for just 2 whistles and switch off immediately. Let the pressure come down on its own.
- In a non stick pan, add oil and all tempering ingredients (mustard, curry leaves). Saute.
- Now add grated ginger, chillies and stir again. Add salt and boiled / drained sprouts. Give it a quick stir.
- Check for salt and spices. If making for prasadam / naivedyam skip the tasting
- Finish with lemon juice, coriander leaves and grated coconut.
- Serve warm
Sprouts Sundal – healthy snacks for kids
Equipment
- Pressure Cooker Can sub with steamer / instant pot with varying cook time
- Thick Bottomed Pan
- Knife and Cutting Board
Ingredients
- 1.5 cups Moong Sprouts
- 1 TBSP Oil any netural oil or sesame oil
- 1 tsp Grated ginger
- 2 green chillies chopped
- 1 red chilly broken, optional
- 1 tsp mustard seeds
- 1 sprig Curry Leaves
- 1/2 tsp Asafoetida skip for GF
- 1 tsp salt or to taste
- 1/2 tsp Lemon Juice optional
- 2 tsp Coriander leaves
- 3 TBSP Coconut grated – fresh / frozen
Instructions
- Par boil the sprouts for 8-10 mins with a pinch a salt. Drain. If using a pressure cooker, pressure cook in a colander for just 2 whistles and switch off immediately. Let the pressure come down on its own.
- In a pan, add oil and all tempering ingredients (mustard, curry leaves). Saute.
- Now add grated ginger, chillies and stir again. Add salt and boiled / drained sprouts. Give it a quick stir.
- Check for salt and spices. If making for prasadam / naivedyam skip the tasting
- Finish with lemon juice, coriander leaves and grated coconut.
- Serve warm
Usli used to frequently appear as evening snack while growing up and so I am partial towards them. 🙂 Love this moong one too.
We have this as a side dish to rice. Havent tried it as a snack yet. Will do!
Ww make sprouts every week and have them as salads , like it aa a side dish !
Its wonderful your kids enjoy these sundals, mine wouldn't even touch them!…very nice!
We do enjoy sprouts at home. This seem like a delicious snack for tiffin …Tks
parboiling is a great idea…we usually eat without cooking…healthy and yum snack btw…
Protein packed sundal, one of my fav..I can have this sundal anytime.
Nice healthy snacks.. Great pics!
My boys love the sprouts as well! What a wonderful choice for snacking 🙂
i love this so much and yet never made it at home…this sprouted version sounds delicious
what a healthy snack
Love the sprouts sundal.
nice and healthy sundal.
Interesting to note this was served as a snack. It looks similar to the salads served with dinner. Healthy dish.
Healthy, nutritious and delicious sprouts sundal.
Healthy snacking. With all that seasoning it must taste awesome! !
Completely agree. This is a way healthier dish when compared to the other snacks! Good one Kalyani…
Healthy and protein rich recipe looks good.
We love sprouts sundal too Kal. Looks yumm
A healthy sprouts snack.
Lovely idea to make sprouts into a sundal…..