Black Eyed Beans Sundal
Lunch • India
How to Make Black Eyed Beans Sundal (Traditional & Healthy Version)
Black Eyed Beans Sundal, also known as 'Lobia Sundal' or 'Karamani Sundal' in South India, is a nutritious and flavorful dish commonly prepared during Navratri and other festivals in Tamil Nadu. The dish features tender black eyed beans, lightly seasoned with coconut, mustard seeds, and curry leaves, creating a perfect blend of taste and health. Traditionally, Sundal is offered as 'prasadam' during pujas and festive celebrations, especially in homes across Chennai and other Tamil regions. The subtle flavors of coconut, green chilli, and hing (asafoetida) make this dish both comforting and satisfying. Its simplicity and wholesome ingredients make it ideal for lunch, especially for those seeking a protein-rich vegetarian meal. With minimal oil and no heavy spices, Black Eyed Beans Sundal is a perfect choice for calorie-conscious food lovers. Sundal reflects the Indian tradition of nourishing the body and soul, combining health and devotion in every bite.
Ingredients(for 1 bowl (approx. 200g per serving))
- 1 cup Black Eyed Beans (Lobia/Karamani) (soaked overnight)
- 2 tablespoons Fresh grated coconut (nariyal)
- 1 teaspoon Mustard seeds (rai)
- 8-10 leaves Curry leaves (kadi patta)
- 1 Green chilli (finely chopped)
- 1 pinch Asafoetida (hing)
- to taste Salt
- 1 teaspoon Oil (coconut or refined oil)
- 1 teaspoon Urad dal (split black gram) - optional
- 1 Red chilli (dry, broken) - optional
Instructions
- 1
Soak black eyed beans (lobia/karamani) overnight in water. Drain and rinse before cooking.
5 minutes
Proper soaking improves digestibility and reduces cooking time.
- 2
Pressure cook the beans with enough water and a pinch of salt for 3 whistles until soft but not mushy.
10 minutes
Do not overcook; beans should retain shape for perfect Sundal texture.
- 3
Heat oil in a kadhai. Add mustard seeds (rai) and let them splutter. Add urad dal, curry leaves, green chilli, and red chilli. Sauté until urad dal turns golden.
5 minutes
Use coconut oil for authentic South Indian flavor.
- 4
Add a pinch of hing (asafoetida) and stir. Immediately add the cooked black eyed beans and mix well.
2 minutes
Hing aids digestion and enhances aroma.
Why This Dish is Healthy
This Sundal is a healthy choice because it is high in protein and fiber, supporting weight management and stable blood sugar. The use of natural, unprocessed ingredients and low oil ensures minimal calories without compromising taste. It is naturally gluten-free and can be adapted for vegan diets. Fresh coconut offers good fats, while beans provide sustained energy, making it ideal for lunch or as a nutritious snack.
Black Eyed Beans Sundal is rich in plant-based protein, dietary fiber, and essential vitamins such as folate, B-complex, and minerals like iron, potassium, and magnesium. The beans support heart health and aid digestion, while coconut adds medium-chain fatty acids and antioxidants. Mustard seeds and curry leaves bring additional micronutrients, enhancing immunity and metabolism. Minimal oil keeps the fat content low, making this dish suitable for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Soak beans overnight for best results.
- 💡Tip 2: Use freshly grated coconut for authentic taste.
- 💡Tip 3: Temper spices on low heat to prevent burning and retain aroma.
Storage & Serving
Store leftover Sundal in an airtight container in the refrigerator for up to 2 days. Reheat in a kadhai or microwave before serving. Avoid freezing as coconut texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
