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Sprouted Masoor Dal (Red Lentils) Sundal

Sprouted_Masoor_Dal_Red_Lentils_Sundal_1We 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 Sprouted_Masoor_Dal_Red_Lentils_Sundal_3
  • 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.

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  • 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.

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  • Now add chopped onion, green chilli, ginger and curry leaves; add salt and fry till the onions are transparent.

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  • Now add the boiled sprouts and stir carefully (to avoid breaking of sprouts) for few seconds.

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  • Now add grated coconut and mix carefully.

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  • Garnish with coriander leaves.


  • Serve hot.



  • Pressure cooking of tiny sprouts may be avoided as it may result in over-cooking.

{ 3 comments… add one }

  • Sharmilee August 29, 2011, 3:37 pm

    Healthy sundal idea..luv the sprouted way

  • Reva August 29, 2011, 4:08 pm

    Perfect for a healthy tea time munch… it sure is delicious..:)

  • Priya August 30, 2011, 1:04 pm

    Sprouted masoor dal sundal looks nutritious and delicious..

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