Loading...
A classic South Indian snack made with boiled peanuts, a fragrant tempering of spices, and fresh coconut. This verkadalai sundal is a protein-packed, savory treat, especially popular during festivals like Navaratri.
Soak and Cook Peanuts
Prepare the Tempering (Tadka)
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 classic South Indian snack made with boiled peanuts, a fragrant tempering of spices, and fresh coconut. This verkadalai sundal is a protein-packed, savory treat, especially popular during festivals like Navaratri.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 411.14 calories per serving with 14.61g of protein, it's a beginner-friendly recipe perfect for snack or side_dish.
Combine and Finish
Add 1/2 teaspoon of sambar powder or rasam powder along with the tempering for a different flavor profile.
For a tangy twist, add 2-3 tablespoons of finely chopped raw mango (when in season) along with the coconut at the end.
This recipe can be adapted for other legumes like chickpeas (chana), black-eyed peas (lobia), or whole green gram (moong).
Garnish with finely chopped fresh cilantro (coriander leaves) for extra freshness and color.
Peanuts are an excellent source of protein, which is essential for muscle repair, growth, and overall body function. A single serving provides a significant protein boost, making it a great snack for vegetarians and vegans.
This dish is rich in monounsaturated and polyunsaturated fats from peanuts and coconut oil. These healthy fats can help lower bad cholesterol levels (LDL) and support cardiovascular health.
The combination of peanuts and coconut provides a good amount of dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
As a calorie-dense and nutrient-rich snack, Peanut Sundal provides a sustained release of energy, making it an ideal snack to combat midday slumps or for post-workout recovery.
One serving of Peanut Sundal (approximately 1 cup) contains around 400-420 calories. It is a calorie-dense snack due to the peanuts and coconut, but it's packed with healthy fats, protein, and fiber that provide sustained energy.
Yes, Peanut Sundal is a very healthy snack when consumed in moderation. Peanuts are a great source of plant-based protein, heart-healthy monounsaturated fats, and fiber. It is naturally gluten-free and vegan, making it a nutritious choice.
Absolutely. If you don't have a pressure cooker, you can cook the soaked peanuts in a large pot on the stovetop. Cover the peanuts with water, bring to a boil, then reduce the heat and simmer for 45-60 minutes, or until they are tender.
It is not recommended. This recipe is designed for raw peanuts which are boiled to a soft, tender texture. Roasted peanuts will not achieve the same texture and may become mushy if boiled. Always start with raw, uncooked peanuts for authentic sundal.
You can store leftover Peanut Sundal in an airtight container in the refrigerator for up to 2-3 days. The coconut may lose some of its freshness over time. You can gently reheat it in a pan or microwave before serving, or enjoy it cold.