Loading...
A simple and savory South Indian snack made with dried green peas, tempered with spices, and finished with fresh coconut. This protein-packed dish is a festival favorite, especially during Navaratri, and comes together quickly.
Soak the Dried Peas
Pressure Cook the Peas
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A simple and savory South Indian snack made with dried green peas, tempered with spices, and finished with fresh coconut. This protein-packed dish is a festival favorite, especially during Navaratri, and comes together quickly.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 276.57 calories per serving with 14.03g of protein, it's a beginner-friendly recipe perfect for snack or side.
Prepare the Tempering (Tadka)
Combine and Finish
Serve
This recipe works wonderfully with other legumes. Try it with kala chana (black chickpeas), kabuli chana (white chickpeas), or even peanuts.
For a spicier kick, add 1/2 teaspoon of red chilli powder and 1 teaspoon of sambar powder along with the tempering.
Add finely chopped carrots or raw mango along with the grated coconut for extra crunch, flavor, and nutrition.
For a quick and kid-friendly version, replace the green peas with boiled sweet corn kernels.
Green peas are an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function. It also helps in keeping you feeling full and satisfied.
The high fiber content from the peas aids in digestion, promotes regular bowel movements, and helps maintain a healthy gut. It also plays a role in managing blood sugar levels.
This dish provides important minerals like iron, which is crucial for preventing anemia, and magnesium, which supports bone health and energy production.
Being low in saturated fat and cholesterol-free, this snack is heart-friendly. The use of coconut oil provides beneficial medium-chain triglycerides (MCTs).
A single serving of Pattani Sundal (approximately 1 cup or 165g) contains around 200-250 calories, making it a light and healthy snack. The exact count depends on the amount of oil and coconut used.
Yes, Pattani Sundal is very healthy. It is rich in plant-based protein and dietary fiber from the green peas, which aids in digestion and keeps you full. It's also low in fat and packed with essential minerals.
Absolutely. You can cook the soaked peas in a pot on the stovetop. It will take longer, around 45-60 minutes, until the peas are tender. Ensure you have enough water in the pot and check for doneness periodically.
Yes, frozen green peas are a great time-saver. You don't need to soak or pressure cook them. Simply boil them in water for 5-7 minutes until tender, drain, and then add them to the tempering.
Sundal is a traditional 'prasad' or offering made during the South Indian festival of Navaratri. A different type of legume is used each of the nine days to create a nutritious, protein-rich snack that is offered to the deity and then distributed to guests.
Urad dal can brown very quickly. To prevent burning, keep the heat on medium-low and stir continuously. Add it right after the mustard seeds have spluttered and sauté only until it turns a light golden color before adding the next ingredients.