Healthy Soya Beans Sundal

Healthy Soya Beans Sundal

Soy beans are considered to be a good source of complete protein. Consuming Soy reduces the rish of having colon cancer. Benefits of this tiny soyabean is countless. So, to have a healthy evening snack as well as a good neivedhyam for RamaNavami, I prepared the Soya bean Sundal.

Ingredients
Soya Beans - 1 Cup.
Mustard Seeds - 1 tbsp.
Jeera Seeds - 1 tbsp.
Asafoetida ( Hing) - 2 tsp.
Red Chilly - 2 Medium Size.
Salt - To Taste
Olive Oil - 1 tbsp.
Curry Leaves - 3 or 4.
Coriander Leaves - Little to garnish.
Coconut Shredded - 4 tbsp.
Grated Ginger - 1/2 tbsp.
Green Chilli Paste - 1 tsp.

Method
1. Soak the Soya Beans in water for 2-3 hours.
2. Cook the soya Beans with little salt in the pressure cooker for 3-4 whistles. Let it cools completely.
3. To the kadai, add mustard seeds, jeera to the Olive Oil. After it sputter, add
red chillies,curry leaves, asafoetida to the oil. Then add green chilli paste, grated ginger to the oil mix.
4. After few seconds, add the cooked soya beans into the kadai. Add little more salt to the soya beans and mix it thoroughly.
5. After 2-3 minutes, add the shredded coconut into the mixture and mix it.
6. Switch off the stove and a healthy neivedhyam is ready now.

Healthy Black Eye Beans Sundal \ Lobia \ Periya Vellai Karamani Sundal

Black Eye Beans are low in calories and rich in fiber which help to control cholesterol in our body. They are low in fat, low in sodium and a good source of folate, potassium, phosphorous and manganese. When combined with grains, they supply high amount of protein and it can be consumed as an alternative to animal meat. Due to its high potassium content and low sodium, it helps to reduce blood pressure also. So, to consume this highly nutrient Black eye beans, I made this healthy sundal on one of the Navarathri days..

Ingredients

Black Eyed beans / Lobhia -- 2 Cups

Oil - 1 tbsp for tempering

Hing / Asafoetida - 1 Dash

Salt - To Taste

Mustard Seeds - 3 tsp

Urad Dal - 1 tsp

Curry Leaves - 1 Stem

Dry Red Chillies - 4 or 5

Green chillies - 1

Grated Ginger - 1 tsp

Fresh Coconut Flakes - 1/2 Cup

Method

Soak the Black Eyed Beans for an hour in warm water. Then, pressure cook the beans with enough water to cook it for 2-3 whistles.Drain the excess water from the vessel. In the Kadai, add the oil and start adding Hing, Mustard Seeds, Urad Dal, Curry leaves, Dry red chillies, green chilli and grated ginger first. When the tempering is done, then add the black eyed beans into the kadai and add enough salt and mix it thoroughly. After 2-3 minutes, add the fresh coconut flakes and switch off the flame. Mix the sundal and coconut flakes without mashing the sundal. Now the sundal is ready for Neivedhyam.

Tips / Variations

Don't overcook the beans as the sundal would become pasty.

Instead of curry leaves or if its not available, you can add fresh coriander leaves at the end for garnishing.

To make it more spicy, you can add the grounded powder of coriander seeds and dry red chillies to the sundal after tempering.