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RECIPE
11 INGREDIENTS6 STEPS8HR 20MIN

Navy Beans Sundal Salad

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Cookilicious

Welcome to Cookilicious! I am so glad that you are here to know more about me. I am Priya Lakshminarayan, the recipe developer, food photographer, creative writer and the face behind Cookilicious!
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This is a healthy vegan salad that can be made within minutes! This high protein vegan snack is from the South of India. Navy beans are cooked, and then tossed in a flavorful seasoning. It's very healthy, easy, and delicious!
8HR 20MIN
Total Time
20MIN
Active Time

Cookilicious

Welcome to Cookilicious! I am so glad that you are here to know more about me. I am Priya Lakshminarayan, the recipe developer, food photographer, creative writer and the face behind Cookilicious!
GO TO BLOG

Ingredients

US / METRIC
Servings:
4
Serves 4

Navy Beans

1 cup
Dry Navy Beans
to taste

Coconut Paste

1/3 cup
Unsweetened Shredded Coconut
2
Dried Red Chili Peppers
3 Tbsp
Chana Dal

Sundal

1 tsp
Oil
1/2 Tbsp
Mustard Seeds
1 tsp
Cumin Seeds
1 Tbsp
Black Lentils
to taste
Fresh Cilantro , chopped
for garnish

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Nutrition Per Serving

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CALORIES
303
FAT
7.3 g
PROTEIN
15.0 g
CARBS
44.1 g

Author's Notes

Soak the beans in advance to save time when preparing the salad! You can also soak and cook the beans and freeze them. That way you can prepare fresh Sundal whenever you want. You can make this ahead of time and store it in the fridge. It stays good for 2-3 days. You can also garnish it with chopped raw mango for that extra zing.

Cooking Instructions

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Step 1
Soak Dry Navy Beans (1 cup) overnight. Drain the water the next day, add fresh water. Boil soaked navy beans until dente in Salt (to taste) and Ground Turmeric (1/2 teaspoon) water, 30-45 minutes. Strain and set aside.
Step 2
In a skillet over medium-high heat, dry toast Unsweetened Shredded Coconut (1/3 cup), Dried Red Chili Pepper (2), and Chana Dal (3 tablespoon) till the lentils turn light golden brown. Transfer to a blender and grind to a coarse paste. Add little water if needed.
Step 3
Heat Oil (1 teaspoon) in a skillet. Once it's hot, add Mustard Seeds (2 teaspoon) and Cumin Seeds (1 teaspoon). Once they begin to crackle, add Black Lentils (1 tablespoon) and saute till they turn golden.
Step 4
Add the ground paste and continue to saute for another 30 seconds.
Step 5
Add the cooked navy beans and give it a light mix so that the coconut mixture coats it well.
Step 6
Garnish this vegan salad with Fresh Cilantro (to taste) and serve immediately.

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Nutrition Per Serving
Calories
303
% Daily Value*
Fat
7.3 g
9%
Saturated Fat
4.6 g
23%
Trans Fat
0.0 g
--
Cholesterol
0.0 mg
0%
Carbohydrates
44.1 g
16%
Fiber
14.1 g
50%
Sugars
4.1 g
--
Protein
15.0 g
30%
Sodium
6.8 mg
0%
Vitamin D
--
--
Calcium
90.0 mg
7%
Iron
4.1 mg
23%
Potassium
692.7 mg
15%
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