Whole green gram commonly called as moong (hindi), pachai payar (tamil) ,cherupayar (malayalam) , hessarukaal (kannada) and pesalu (telugu) is widely used in Maharashtra, Gujarat and the southern States of India in the daily diet .
The moong beans belong to the legume family & are a powerhouse of nutrients ; rich in proteins , vitamins and dietary fibre .
In Tamil Nadu , a tasty stir fry called as Sundal is prepared during Navratri as an offering to Devi during the 9 days . A sweet version is also prepared, which I shall blog soon. Today we shall see how to prepare this tasty and healthy sundal. These can be served to children along with their evening milk or even as a mid morning snack .
Adults who want to follow a diet and cut down on heavy meals ,then this protein rich sundal made from Pacha paayar makes it a perfect choice .
The moong beans are soaked overnight or for min of 6 to 8 hrs and then cooked to get the maximum benefits.
Like any other beans, soaking and then cooking helps in easy digestion thus preventing issues of flatulence and gastric trouble.
Many delicious and lipsmacking delicacies , both savory as well as sweets are prepared using Moong . In Kerala , a mildly spiced gravy is prepared using the green gram and served with rice gruel called "Kanji" while in Andhra , the famous Dosa variety Pesarettu uses this bean as the main ingredient.
Some healthy and tasty recipes using pachai payar / green gram on my blog you may want to try.
Soaking Time - 6 to 8 hrs
Preparation Time - 10 mins
Cooking Time - 30 mins
Complexity - simple
Serves - 3 to 4
150gms green gram/payar / akhha moong
1 tsp mustard seeds
2 green chillies finely chopped
5 to 6 tbsp fresh grated coconut
Few fresh curry leaves
Small piece ginger finely chopped (skip for jain version)
Salt as needed
Pinch of asafoetida
Method
- Wash the moong beans under running water and then soak it for 6 to 8 hrs.
- Drain the soaked water , wash it once again and pressure cook with sufficient water for 1 whistles on medium flame .Add salt while pressure cooking. Don't over cook as it will get mushy. Since we have soaked for 6 + hrs 1 whistle will be enough . Incase you have soaked for less than 6 hrs then you may have to cook for 3 to 4 whistles .
- Once , pressure releases , strain the cooked beans through a colander and drain out the excess water . This water can be used to knead the dough or in preparation of dhall, sambar, rasam etc. Donot discard this cooked water .
- In a pan, heat 1 tbsp oil and splutter the mustard seeds , followed by green chilies , chopped ginger , curry leaves and asafoetida.
- Add this cooked moong beans and stir it well .Adjust salt if needed and cook covered for 2 mins ..this allows the flavor of ginger and green chillies to blend with the cooked moong.
- Turn off the stove, open the lid and mix the fresh grated coconut and your delicious sundal is ready .
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What a full of flavor recipe. The ginger and the coconut really add so much to this simple recipe.
ReplyDeleteThis is a very healthy snack. I make it very often the same way but I skip coconut.
ReplyDeletePerfect for this time of the year as prasad. Its easy to make and healthy too
ReplyDeleteSimple and healthy breakfast, love the addition of coconut and ginger in this
ReplyDeleteO wow! this is such a delicious and simple way to start the day. I think my hubby who hates masala will definitely love this moong sundal. Thanks. Archana
ReplyDeleteLove this green gram stir fry. Infact, I had made it today. Nice recipe for the no onion garlic days.
ReplyDeletePayaru Sundal rocks ! for the humidity here, I soak it for hardly an hour during summers and its cooked and ready by afternoon for snacks ! lovely clicks too - Kalyani
ReplyDeleteFor the sundalo sundal seson, the pacha payar sundal is so much more easier than most others. This no onion no garlic recipe is perfect for the festival season.
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