Double Beans Sundal 

Double Beans Sundal is a delicious and nutritious South Indian snack made from double beans, also known as Lima beans. It is a popular dish that is often served during Navratri festival, as a part of the traditional feast. This easy-to-make recipe combines the goodness of protein-rich double beans with a medley of spices and flavors, resulting in a satisfying and wholesome snack.Apart from being a festive delicacy, it is also enjoyed as an evening snack or a healthy appetizer throughout the year.

The origins of Double Beans Sundal can be traced back to the rich culinary heritage of South India. Sundal, a term used for various legume-based snacks, has been a staple in Tamil Nadu and other southern states for centuries. It is believed that Sundal was originally offered as prasad (a religious offering) in temples, and over time, it became a favorite snack among households.

In Tamil Nadu, Sundal holds a special place in the hearts and taste buds of the locals. It is often made during auspicious occasions and is considered a symbol of hospitality and abundance. Sundal is not only prepared using double beans but also with other legumes like chickpeas, green gram, and black-eyed peas. It is a versatile dish that can be customized with regional spices and flavors, making it a unique culinary experience.

To prepare Double Beans Sundal, start by washing and soaking the double beans overnight then next day drain the soaked water, wash well again then start cooking the double beans in pressure cooker for 3-4 whistles along with required salt, turmeric powder and water until they are soft and tender making sure not to overcook them. 

Meanwhile powder cumin seeds, fennel seeds, red chillies, ginger and grated coconut coarsely.In a  pan, heat some oil and add mustard seeds, urad dal, dried red chilies, green chilies, asafoetida and curry leaves. Once the mustard seeds begin to crackle, add the cooked beans, ground powder and mix well. Stir everything together and let it cook for a few minutes. Finally, garnish with fresh coriander leaves and serve hot. This simple yet flavorsome dish can be ready in no time.

Health Benefits of Double Beans Sundal-

💪Double Beans Sundal is not only a delicious snack but also a healthy one. Double beans are a rich source of protein, dietary fiber, and various essential nutrients like iron, potassium, and folate. Additionally, the addition of grated coconut provides healthy fats and a distinct flavor.

Double Beans Sundal is a versatile and nutritious dish that brings together the rich flavors of double beans with aromatic spices and seasonings. Whether served as a snack, appetizer, or side dish, it offers a satisfying and wholesome culinary experience. Its cultural significance, regional adaptations, and health benefits make it a beloved part of South Indian cuisine.

Check out how to make this delicious protein rich double beans sundal recipe below.

Ingredients 

Double Beans-200 gms

Salt to taste 

Turmeric powder-1/4 tsp

Mustard seeds-1/2 tsp 

Urad dal -1 tsp

Green chillies-1 no

Red chilli-1 no

Asafoetida-1/4 tsp 

Curry leaves few

Coriander leaves few

Oil -2 -3 tsps

For Powder -

Cumin seeds-1 tsp

Fennel seeds -1/2 tsp

Ginger-1 inch piece

Red chillies-3-4 nos

Grated coconut -3 tbsps

Recipe Video 

Method 

👉Wash and soak the double beans overnight.

👉Powder cumin seeds, fennel seeds, ginger, red chillies and grated coconut coarsely.Set aside 

👉Next day drain the water and wash the beans again.Transfer the beans to a pressure cooker, add 2 cups of water, required salt and 1/4 tsp turmeric powder mix well.Pressure cook for 4 whistles ,switch off the gas, allow pressure to subside completely.

👉Drain the water set the double beans aside.

👉Heat oil in a kadai add mustard seeds, urad dal, red chilli, green chillies, curry leaves, asafoetida and sauté well.

👉Next add the cooked double beans mix well.

👉Now add the powdered masala mix well.Add extra salt and oil if needed.

👉Sauté for 2-4 minutes in medium heat.

👉Garnish with coriander leaves and switch off the gas.

 

Preparation Time -20 mins

Serves-4