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29 September, 2016

Two Ways To Make Sprouted Black Eyed Beans Sundal

Comments : 7 Posted in : Appetizer, Indian sweets, snack on by : apsara Tags: , , , , , , ,

The Indian festival of Navaratri is here! I regularly make sprouted black eyed bean sundal during this time.

Here is the way to prepare a sweet and a savory version of this protein-rich snack:

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Black eyed peas are one of the easiest beans to soak and sprout, next to mung beans. If you can get more nutrients by sprouting, why not do it? It just needs 36-48 hours more, and if planned ahead, it adds many benefits. The sprouts can be stored in the freezer for months which makes it an attractive option. 

I soak a big amount of dry beans overnight and sprouted it using my Victorio seed sprouter. After 24 hours I gave the partially sprouted beans a quick wash and returned to the sprouter. Sprouts were ready in 40 hours. For more instructions on sprouting and why to do it, see this post:

Sprouting 101: with A Seed Sprouter

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I used a pressure cooker to cook the sprouts (with very little water) which, by the way, takes much less time than cooking un-sprouted beans. Another option is to slow-cook them (about 5 hours on low setting).

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Now, for the actual snacks:

The Sweet Version:

Sweet Black Eyed Beans Sundal

  • Servings: 4
  • Time: 20 minutes
  • Difficulty: easy
  • Print
 

Ingredients:

cooked beans- 1 1/2 cup

jaggery- 1/2 cup

water- 1 tsp.

cardamom powder- a pinch

coconut flakes- 2 tbsp. (optional)

Method:

1. In a pan, bring jaggery and water mixture to boil.

2. When most of the water has evaporated, add the beans, cardamom, coconut and stir to blend.

3. Remove from heat and allow to cool. That’s it! The remaining water will be soaked up by the beans as they cool.

4. This can be served warm or cold.

 

The Savory Version:

Savory Black Eyed Beans Sundal

  • Servings: 4
  • Time: 15 minutes
  • Difficulty: easy
  • Print
 

Ingredients:

cooked beans- 1 1/2 cup

salt- to taste

coconut or avocado oil- 2 tsp.

mustard seeds- 1/2 tsp.

turmeric powder- a pinch

for spice mix: (Note: Use only 2 tbsp. from this batch; smaller amounts are difficult to grind)

chana dal (split yellow lentil)- 1 1/2 tbsp.

urad dal (blackgram lentil)- 1 1/2 tbsp.

coriander seeds- 2 tbsp.

asafoetida- a pinch

dry red chilly- 2

Method:

1. Dry roast the spices till the lentils turn a light brown color. Use a spice grinder to make a coarse powder.

2. Heat oil in a pan and add mustard seeds. When they pop, add beans, salt, turmeric powder.

3. Add required amount of spice mix and stir.

4. Garnish with cilantro leaves and the snack is ready! Serve warm.

 

Sharing this recipe at Urban Naturale’s Plant Based Potluck Link Up #105 and Healthy Vegan Fridays #119 hosted by Kimmy @ Rock My Vegan Socks and Mary Ellen of VNutrition. Also taking this dish to Fiesta Friday #139, where co-hosts Antonia @ Zoale  and Sandhya @ Indfused are greeting all blogger buddies at this weekend’s party.

Happy Navaratri, everyone!

7s COMMENTS

7 thoughts on : Two Ways To Make Sprouted Black Eyed Beans Sundal

  • September 30, 2016 at 10:48 am

    These are great ways to prepare beans!

    I have a number of students workers who are from India and they were telling me all about Navaratri! It looks like a wonderful festival. The dresses are beautiful!

    • apsara
      September 30, 2016 at 5:40 pm

      Thank you, Mary Ellen! I’m so glad that you are familiar with the Navaratri festival. Yes, it is very colorful and a social festival. Thanks for stopping by!

  • October 2, 2016 at 9:11 pm

    Sounds like a wonderful celebration. I don’t think I have ever sprouted my own beans, I have sprouted nuts, seeds & grains, but not beans. I’ll have to give this a try. And what a lovely sounding dish. I like the idea of enjoying beans in a sweet way.
    Thank you so much for sharing this at Healthy Vegan Fridays! I’m pinning & sharing and look forward to seeing more of your recipes =)

    • apsara
      October 2, 2016 at 10:45 pm

      Thank you, Kimmy. So glad that you enjoyed this recipe. Thanks for hosting this lovely link up and I’m happy to be a part of it.

  • October 6, 2016 at 7:56 pm

    Sounds delicious and so healthy, Apsara. I’m going to keep in mind about sprouting black eyed peas; I haven’t tried it yet. And I can’t believe I haven’t heard of Navaratri! I need to have a talk with my Indian friends 😀

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