We like to add more sprouted legumes in our meal as they serve both purpose of legume and vegetable. I love to sprout tiny legumes or cereals as it is easy to sprout and also takes less time to cook. Sundal (சுண்டல்) is a simple dish of Tamil Nadu and it is almost like salad. While cooking sprouts , it is necessary to avoid over-cooking to retain the nutrients.
Here is nutritious Sprouted Masoor Dal (Red Lentils) Sundal. This can be served during breakfast or as tea-time snack.
Sprouting of masoor dal is similar to sprouting of green gram. Here is a close view of sprouted masoor dal.
- Masoor dal/red lentils sprouted – 2 cup
- Grated fresh coconut – 1 tablespoon
- Turmeric powder – quarter teaspoon
- Coriander leaves – few
- Salt – as per taste
- For seasoning
- Green chilli – 2 no
- Onion small size – 1 no
- Red chilli – 1 no
- Curry leaves – few
- Ginger – small piece
- Mustard – half teaspoon
- Cumin seeds – half teaspoon
- Urad dal – half teaspoon
- Asafetida – pinch
- Cooking oil – 1 teaspoon
- Boil enough water with turmeric powder, little salt; now add the sprouted masoor dal and keep boiling in low flame till masoor dal is soft (this can be checked by pressing between fingers); now drain the excess water and keep the sprouts for seasoning.
- Chop onion, green chilli and ginger; heat a pan with oil; add mustard, cumin seeds, urad dal, red chilli, asafetida and stir for few seconds.
- Now add chopped onion, green chilli, ginger and curry leaves; add salt and fry till the onions are transparent.
- Now add the boiled sprouts and stir carefully (to avoid breaking of sprouts) for few seconds.
- Now add grated coconut and mix carefully.
- Garnish with coriander leaves.
- Serve hot.
- Pressure cooking of tiny sprouts may be avoided as it may result in over-cooking.