Horse Gram & Coconut Stir-Fry (Sundal)
This Horse Gram & Coconut Stir-Fry, known as Sundal, is a vibrant, high-protein South Indian snack or light meal. It combines tender horse gram with a fragrant tempering of mustard seeds, curry leaves, and fresh coconut for a wholesome and flavorful experience.
For 4 servings
If starting from dry horse gram, soak 1 cup of horse gram in water overnight (8-10 hours). Drain and rinse, then boil in fresh water for 20-30 minutes or until tender but still firm. Drain well and set aside.
Heat coconut oil in a medium pan or kadai over medium heat.
Add black mustard seeds to the hot oil. Once they begin to splutter, add the urad dal and dried red chilies.
Sauté for about 30 seconds, stirring continuously, until the urad dal turns a light golden brown.
Immediately add the fresh curry leaves to the pan and sauté for a few seconds until fragrant. Be cautious as they may splutter.
Add the cooked horse gram and salt to the pan. Stir well to combine all the ingredients, ensuring the tempering spices are evenly distributed.
Sauté for 3-5 minutes, allowing the flavors to meld and the horse gram to heat through completely.
Remove the pan from the heat. Stir in the freshly grated coconut until just combined.
Garnish with fresh cilantro and a squeeze of fresh lime juice, if desired.
Serve warm as a nutritious snack or light meal.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Perfectly Cooked Horse Gram: Ensure horse gram is cooked until tender but still holds its shape. Overcooked horse gram can become mushy, while undercooked will be too hard.
- 2Fresh Coconut is Key: Using freshly grated coconut makes a significant difference in flavor and texture compared to desiccated coconut. If using frozen, thaw it completely first.
- 3Don't Overcook Coconut: Add the grated coconut after turning off the heat to retain its fresh taste and slightly moist texture.
- 4Tempering Technique: Pay attention to the tempering; allow mustard seeds to splutter fully and urad dal to turn light golden for optimal flavor and aroma.
Adapt it for your goals.
Vegetable Boost
Add finely chopped carrots, bell peppers, or green beans along with the horse gram for added crunch and nutrients. Sauté them briefly before adding the horse gram.
Spicier KickSpicier Kick
Increase the number of dried red chilies or add a pinch of cayenne pepper or finely chopped green chilies along with the curry leaves for more heat.
Protein Power UpProtein Power-Up
Incorporate roasted peanuts or cashews along with the tempering for extra crunch and protein, enhancing the snack's heartiness.
Why this is on our healthy list.
High in Protein
Horse gram is an excellent plant-based source of protein, essential for muscle repair, growth, and overall body function, making this sundal a satisfying and nutritious choice.
Rich in Fiber
It provides significant dietary fiber, aiding digestion, promoting satiety, and helping to regulate blood sugar levels, contributing to gut health and weight management.
Packed with Minerals
Horse gram is a good source of iron, calcium, and phosphorus, contributing to strong bone health, preventing anemia, and supporting various metabolic functions.
Frequently asked questions
Yes, soaking horse gram for at least 8 hours or overnight is crucial to reduce cooking time, improve digestibility, and ensure even cooking. Always drain and rinse thoroughly after soaking.
