Sprouted Moth Sundal

Beans are a great source of protein, and the protein content in them increases even further when they are sprouted. Today’s recipe, Sprouted Moth Sundal, is a high-protein, vegetarian recipe that you can follow very easily. You can have it as a mid-morning/evening snack. It is delicious, nutrient-dense and filling.

If you are looking for evening snack recipes, click here.

What is Sundal?

Sundal refers to stir-fried beans or legumes. It comes from the southern state of Tamil Nadu in India. You can make Sundal using black chickpeas, white chickpeas, black-eyed peas, Mung dal with skin, kidney beans or, for that matter, any bean/legume that is locally available to you.

What is the basic process of making Sundal?

The first step of making Sundal is washing and soaking the beans/legumes. The soaking time depends on the ingredient used. For, e.g., chickpeas and kidney beans require overnight soaking, whereas black-eyed peas require about 3-4 hours.

The second step is to wash the soaked beans thoroughly and discard the water. To increase the protein content, after washing, you can sprout them (as I have done in this recipe). The method of sprouting is easy. After discarding the water, transfer the soaked beans to a bowl. Cover them and leave them for a minimum of 10 hours. If you want them to sprout more, leave them for 1-2 days. You will see tails growing on the beans. If you don’t want to sprout them, move on to the third step.

The third step is to cook the beans. You can either boil them or steam them.

The fourth step is to prepare a simple tempering and combine it with boiled/steamed beans.

Now, let’s start the recipe for Sprouted Moth Sundal.

Equipment:

Pressure Cooker or Steamer
Pan
Bowl or sprouting jars

Ingredients for Sprouted Moth Sundal:

1 Cup Moth Beans; washed and soaked overnight
2 tbsp Oil
½ tsp Asafoetida
2-3 Green Chillies
2-3 Dry Red Chillies
1 tsp Mustard Seeds
8-10 Fresh Curry Leaves
Grated Coconut for garnishing
Fresh Coriander Leaves for garnishing
Salt; to taste

Method to make Sprouted Moth Sundal:

Wash the soaked beans well and discard the water in which they were soaked. Cover the beans with a lid and let them rest for 8-10 hours. After 8-10 hours, you will notice that the seeds have germinated.
Cook the beans with water in a pressure cooker. Once cooked, separate the water and the beans.
You can use this water in other recipes ( do not discard it). For this recipe, we only need the beans. Heat oil in a pan. Add green chillies, red chillies, mustard seeds and curry leaves. Fry them on medium heat.
When the mustard seeds start crackling, add the cooked beans.
Stir-fry for a few seconds. Turn off the heat. Add salt, fresh coriander leaves and grated coconut.
Mix and serve.

Some Notes about Ingredient Sourcing in Germany:

Read my articles about ingredient sourcing in Germany here.

Fresh coconut is available in some supermarkets in Germany, but their quality isn’t guaranteed. It is best to buy dry grated coconut (called Kokosraspel)-available in supermarkets, or frozen grated coconut-available in Indian shops.

Indian ingredients needed for this recipe, such as moth beans, curry leaves, mustard seeds, etc, can be bought from an Indian store near you. You can also check the online store of Spiceland, Frankfurt. Their quality is good, prices reasonable and they deliver all across Germany.

Here is the recipe in printable format: