Green Gram Sundal (vrat)
Lunch • India
How to Make Green Gram Sundal (vrat) (Traditional & Healthy Version)
Green Gram Sundal, known locally as 'Pachai Payaru Sundal' in Tamil Nadu, is a classic South Indian dish made with green gram (moong dal), often prepared during festivals like Navratri and Ganesh Chaturthi. This wholesome recipe is a staple in many homes, especially during vrat (fasting) days, thanks to its simplicity and nutritious profile. Sundal is renowned for its light yet satisfying taste, infused with aromatic coconut, mustard seeds, curry leaves, and green chilies. The dish is typically served as a prasadam (offering) during pujas and is enjoyed by all age groups due to its mild flavor and easy digestibility. The origins of Green Gram Sundal date back to traditional Tamil Brahmin kitchens, where legumes are revered for their health benefits and versatility. It is especially popular in coastal regions, where fresh coconut is abundantly used. With its high protein content and minimal oil, Sundal makes an excellent lunch option for those seeking a healthy, vegetarian Indian meal. Its delicate balance of flavors—earthy, nutty green gram paired with the crunch of coconut and the gentle heat of green chilies—makes it both comforting and festive. Perfect for vrat days, Sundal is gluten-free, rich in nutrients, and aligns well with modern health-conscious lifestyles.
Ingredients(for 1 medium bowl (approx. 150g))
- 1 cup Green gram (moong dal) (Pachai Payaru)
- 1/4 cup Fresh grated coconut (Nariyal)
- 1/2 tsp Mustard seeds (Rai)
- 1 tsp Urad dal (Split black gram)
- 8-10 Curry leaves (Kadi Patta)
- 1-2 Green chilies (Hari Mirch, chopped)
- 1 pinch Hing (asafoetida) (Optional for vrat) - optional
- to taste Salt (Sendha Namak for vrat)
- 1 tsp Oil (Coconut oil preferred)
- 1 tsp Lemon juice (Optional) - optional
Instructions
- 1
Wash and soak green gram (moong dal) in water for 4-6 hours or overnight. Drain completely.
5 minutes
Soaking improves digestibility and reduces cooking time.
- 2
Steam or boil soaked green gram with a pinch of salt (sendha namak for vrat) until just tender, not mushy. Drain excess water.
12 minutes
Do not overcook; grains should retain shape for best texture.
- 3
Heat coconut oil in a kadhai. Add mustard seeds (rai), let them splutter. Then add urad dal, fry until golden.
2 minutes
Use coconut oil for authentic flavor and heart-health benefits.
- 4
Add chopped green chilies, curry leaves, and hing (optional). Sauté for a minute until aromatic.
1 minute
Adjust chili quantity as per your spice preference, especially for kids.
Why This Dish is Healthy
This Sundal recipe is a smart choice for calorie-conscious eaters, as it is low in saturated fat, rich in protein, and free from refined grains. It helps in maintaining blood sugar levels, supports muscle repair, and keeps you full for longer. Using coconut oil and fresh coconut enhances heart health, while the absence of heavy spices makes it gentle on the stomach. Perfect for those following a vegetarian or fasting diet and looking for balanced nutrition.
Green Gram Sundal is packed with plant-based protein, dietary fiber, and essential vitamins such as folate, magnesium, and iron. Moong dal is low in calories and fat, making it ideal for weight loss and diabetic diets. The addition of coconut provides healthy fats and antioxidants, while curry leaves and mustard seeds add micronutrients and aid digestion. This vegetarian dish is naturally gluten-free, supporting gut health and energy levels.
Pro Tips
- 💡Tip 1: Soak green gram overnight for best texture and digestibility.
- 💡Tip 2: Use fresh coconut for a sweeter, richer flavor.
- 💡Tip 3: Temper with coconut oil for authentic taste and added nutrition.
Storage & Serving
Store leftover Sundal in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving. Avoid freezing as coconut may alter texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
