Soya Bean Sundal Recipe
Soya Bean Sundal is healthy and very tasty snack made using soaked soya beans, spices and grated coconut. It is soft and lightly buttery, with little crunch from coconut and aroma from tempering. It is easy to make and filling too. You can enjoy it as evening snack or small bite anytime you feel hungry.
Servings4 people
Ingredients
For Salt:
- ¼ cup dried soya bean
- 2 tablespoon coconut grated
- ¼ teaspoon roasted jeera powder
- salt to taste
To temper:
- 2 teaspoon oil
- ½ teaspoon mustard seeds
- a small sprig curry leaves
- 1 nos red chilli halved
- a tiny pinch hing
For Sweet:
- ¼ cup soya bean dried
- 2 tablespoon coconut grated
- 1 teaspoon thin tamarind pulp
- 3 teaspoon jaggery syrup
- a pinch salt
To temper :
- 2 teaspoon oil
- ¼ teaspoon jeera
Instructions
- Salt Version : Soak soyabean overnight.Pressure cook for 3 whistles along with enough water in medium flame or until it becomes soft.Drain water and set aside.
- I divided it into two parts for salt and sweet.Heat oil in a pan - add mustard seeds,urad dal,red chilli,hing,curry leaves let it splutter, add required salt.Then add cooked karamani.
- Toss it well, then add coconut and mix well.Switch off.
- Sweet Version : Heat oil in a pan - temper jeera let it crackle,then add soya bean,add tamarind pulp.
- Then add jaggery syrup,toss it well.Once the moisture is absorbed add coconut.
- Cook in low flame for 2mins,toss it and switch off.
- Serve Soya Bean Sundal hot / warm as a evening snack!
Notes
- Soaking – I always soak soya beans overnight or at least for 6 to 7 hours so they become soft after cooking.
- Cooking the Beans – I usually pressure cook for 3 whistles, it gives the right texture. Do not overcook otherwise it will turn mushy.
- Sweet or Salt – You can divide the cooked beans into two parts for making both versions, that way you can enjoy both flavors.
- Coconut Choice – I have used fresh grated coconut as it gives best flavor. Frozen can be used if you thaw well before adding.
- Jaggery – You can adjust the jaggery add less if you want a milder taste and more for a sweeter taste. Both tastes good.
Nutrition Facts
Soya Bean Sundal Recipe
Amount Per Serving (75 g)
Calories 109
Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 2g13%
Trans Fat 0.01g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Sodium 53mg2%
Potassium 144mg4%
Carbohydrates 7g2%
Fiber 2g8%
Sugar 5g6%
Protein 4g8%
Vitamin A 8IU0%
Vitamin C 1mg1%
Calcium 28mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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