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A classic South Indian snack made with tender field beans, a simple tempering of spices, and fresh coconut. This protein-packed dish is a festive favorite, especially during Navaratri, and makes for a healthy, flavorful side.
For 4 servings
Soak and Prepare Beans
Pressure Cook the Beans
Prepare the Tempering (Tadka)
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A classic South Indian snack made with tender field beans, a simple tempering of spices, and fresh coconut. This protein-packed dish is a festive favorite, especially during Navaratri, and makes for a healthy, flavorful side.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 271.09 calories per serving with 13.17g of protein, it's a beginner-friendly recipe perfect for snack or side.
Combine and Finish
Serve
Add 1/4 cup of finely chopped raw mango along with the coconut for a tangy and crunchy twist. This is a popular variation in Tamil Nadu.
Add 1-2 finely chopped green chillies to the tempering along with the red chillies for an extra kick of heat.
This recipe works beautifully with other legumes like chickpeas (chana), black-eyed peas (karamani), or peanuts (verkadalai).
For a more complex flavor, add 1-2 teaspoons of a homemade or store-bought sundal powder (a mix of roasted dals and spices) along with the cooked beans.
Field beans are packed with protein, which is crucial for muscle building, tissue repair, and overall body function, making this a great dish for vegetarians and vegans.
The high fiber content from the beans promotes healthy digestion, helps maintain stable blood sugar levels, and contributes to a feeling of fullness, aiding in weight management.
Mochai Sundal is a good source of essential minerals like iron, which is vital for preventing anemia, and magnesium, which supports bone health and nerve function.
The use of coconut and coconut oil provides medium-chain triglycerides (MCTs), which are easily digestible fats that can serve as a quick source of energy.
One serving of Mochai Sundal (approximately 1 cup or 155g) contains around 270-290 calories, primarily from the beans, coconut oil, and fresh coconut.
Yes, Mochai Sundal is very healthy. It is rich in plant-based protein, high in dietary fiber which aids digestion, and provides essential minerals like iron and magnesium. It's a wholesome and satisfying snack.
Absolutely. If using frozen beans, you don't need to soak them; simply boil them in water until tender. If using canned beans, drain and rinse them thoroughly to remove excess sodium, then add them directly to the tempering.
Beans can turn mushy if they are overcooked. This can happen from soaking them for too long or pressure cooking for too many whistles. Reduce the cooking time slightly next time. It's better to slightly undercook them and then finish cooking in the pan if needed.
Mochai Sundal is typically served on its own as a snack, especially during festivals. It also works well as a protein-rich side dish with sambar rice, rasam rice, or curd rice.
Store leftover sundal in an airtight container in the refrigerator for up to 2 days. It can be eaten cold or gently reheated in a pan or microwave.