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A wholesome and savory South Indian snack made with tender yellow moong dal, fresh coconut, and a fragrant tempering. This protein-rich dish is a Navaratri festival classic and a perfect light meal.
Rinse the yellow moong dal thoroughly under running water. Soak it in ample fresh water for at least 30 minutes. After soaking, drain the water completely.
In a medium pot, add the soaked and drained dal, 2 cups of fresh water, and 1/2 tsp of salt. Bring to a boil over medium-high heat, then reduce the heat to a simmer. Cook for 10-12 minutes, or until the dal is tender but still holds its shape (al dente). Be careful not to overcook it into a mush. Once cooked, drain any excess water using a colander and set aside.
While the dal cooks, prepare the tempering. Heat the coconut oil in a wide pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter, which should take about 30 seconds.
Add the urad dal to the pan and sauté for about 1 minute until it turns a light golden brown. Immediately add the broken dried red chillies, asafoetida, curry leaves, and finely chopped green chillies. Sauté for another 30 seconds until the curry leaves are crisp and the mixture is fragrant.
Gently add the cooked and drained moong dal to the pan with the tempering. Add the remaining 1/4 tsp of salt (or to taste). Mix everything together carefully, ensuring you don't mash the dal.
Stir in the grated coconut and cook for 1-2 minutes, allowing the flavors to meld. Turn off the heat. If using, squeeze fresh lemon juice over the sundal just before serving and give it a final gentle mix. Serve warm or at room temperature.
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A wholesome and savory South Indian snack made with tender yellow moong dal, fresh coconut, and a fragrant tempering. This protein-rich dish is a Navaratri festival classic and a perfect light meal.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 287.87 calories per serving with 13.27g of protein, it's a beginner-friendly recipe perfect for snack or side.
For a tangy twist, add 2-3 tablespoons of finely chopped raw mango (pacha manga) along with the coconut at the end. Cook for a minute until the mango softens slightly.
Incorporate finely grated carrots or chopped cucumber for added crunch, color, and nutrients. Add them along with the coconut.
This recipe can also be made with other lentils like chana dal (split chickpeas) or whole green moong. Adjust soaking and cooking times accordingly.
For a different flavor profile, you can add a pinch of turmeric powder while boiling the dal or 1/2 teaspoon of sambar powder to the tempering.
Yellow moong dal is an excellent source of plant-based protein, which is essential for muscle repair, building tissues, and keeping you feeling full and satisfied.
The high dietary fiber content in moong dal aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
This dish is low in saturated fat and cholesterol. The potassium and magnesium in moong dal help in maintaining healthy blood pressure levels, contributing to cardiovascular wellness.
With a low glycemic index, moong dal helps in the slow release of glucose into the bloodstream, preventing sharp spikes in blood sugar levels, making it a suitable choice for diabetics.
One serving of Paasi Paruppu Sundal (about 0.75 cup or 125g) contains approximately 180-220 calories, depending on the amount of oil and coconut used.
Yes, it is very healthy. It's rich in plant-based protein and dietary fiber from the moong dal, which aids in muscle maintenance and digestion. It's also gluten-free, vegan, and relatively low in calories, making it a nutritious snack or side dish.
Moong dal cooks very quickly and can easily become mushy. This usually happens due to overcooking or using too much water. To avoid this, keep a close eye on the dal while it's boiling and drain it as soon as it's tender but still firm. Soaking it beforehand helps it cook evenly and reduces the chance of it turning mushy.
Yes, you can make it without coconut. The dish will still be delicious, but it will miss the characteristic sweetness and texture that fresh coconut provides. You can add a little extra tempering or a squeeze of lemon to compensate for the flavor.
Yes, you can prepare it a day in advance. Store it in an airtight container in the refrigerator. It can be served cold, at room temperature, or gently reheated in a pan or microwave before serving.