Kidney Bean Sundal

Name: Kidney Bean Sundal
Prep time: 12 min
Cook time: 15 min
Total time: 27 min
Yield: 1
Ingredients: 2 Tbsp Kidney Beans; 2 Tsp Fresh Coconut (Grated); 4 No. Curry Leaves; 1/2 Tsp Black Gram Dal; 1/2 Tsp Mustard Seeds; 1/4 Tsp Green Chilli (Chopped); 1/8 Tsp Asafoetida; 1/4 Tsp Salt; 2 Tsp Oil; As Required Water

15 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 11%

Carbs 32%

Fats 56%

Vegan

Gluten Free

Lactose Free

This vegan recipe is a perfect lunch and dinner main course dish. The recipe is rich i fibre. The recipe goes perfectly with rotis.

Ingredients

2 Tbsp Kidney Beans
2 Tsp Fresh Coconut (Grated)
4 No. Curry Leaves
1/2 Tsp Black Gram Dal
1/2 Tsp Mustard Seeds
1/4 Tsp Green Chilli (Chopped)
1/8 Tsp Asafoetida
1/4 Tsp Salt
2 Tsp Oil
As Required Water

Method

Pre Preparation

Step 1
Soak and boil kidney beans

Preparation

Step 1
Heat oil in a pan
Step 2
Add black gram dal, mustard seeds, curry leaves, asafoetida, chopped green chillies and cooked kidney beans and saute
Step 3
Add salt, fresh coconut and mix well
Step 4
Cover and cook for 2 to 3 minutes
Step 5
Garnish with coriander leaves and sundal is ready to be served

Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

Cook Mode (prevent your screen from going to sleep)

Allergies

Food Additives

Asafoetida (Hing)

Mustard

Tree Nut

Coconut

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(126gm)

Amount Per ServingCalories
kcal

191

% Daily Value ^*

Total Carbohydrate 14gm 5.1%

Dietary Fiber 5gm 18.8%

Protein 6gm 11.8%

Total Fat 12gm 15.5%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)