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
Step-by-step instructions
Step 1 · Soak black eyed beans (lobia/karamani) overnight in water
Soak black eyed beans (lobia/karamani) overnight in water. Drain and rinse before cooking.
Step 2 · Pressure cook the beans with enough water and a pinch of salt for 3...
Pressure cook the beans with enough water and a pinch of salt for 3 whistles until soft but not mushy.
Step 3 · Heat oil in a kadhai
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.
Step 4 · Add a pinch of hing (asafoetida) and stir
Add a pinch of hing (asafoetida) and stir. Immediately add the cooked black eyed beans and mix well.
Step 5 · Season with salt
Season with salt. Toss the mixture on medium flame to combine flavors.
Step 6 · Add fresh grated coconut and mix gently
Add fresh grated coconut and mix gently. Cook for another minute and turn off the flame.
Step 7 · Serve warm as a healthy lunch or snack
Serve warm as a healthy lunch or snack. Garnish with extra curry leaves if desired.
Why this recipe 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.
A note on tradition
In Tamil Nadu and other South Indian states, Sundal is a staple during Navratri and Ganesh Chaturthi, offered as prasadam in temples and homes. It represents simplicity, purity, and the spirit of sharing. Sundal is also a popular snack in Chennai beaches, reflecting regional street food culture. The dish celebrates seasonal legumes and is a symbol of Indian festive nourishment.