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navy beans sundal in an empty coconut shell
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4.92 from 12 votes

Navy Beans Sundal Salad

This Asian snack called navy beans Sundal recipe is a healthy vegan salad that can be made within minutes! This high protein vegan snack is from the South of India. Sundal recipe, a very nutritious vegan salad is a dish where navy beans are cooked and then tossed in a flavorful seasoning. It's very healthy, easy and very delicious to taste!
Course Breakfast, Snack
Cuisine Indian, South Indian
Prep Time 15 minutes
Cook Time 5 minutes
Soaking time 8 hours
Servings 4 people
Calories 282.43kcal

Equipment

  • skillet

Ingredients

To cook the navy beans

  • 1 cup dry navy beans
  • 1/2 tsp turmeric powder
  • salt as required

To make coconut paste

  • 1/3 cup shredded coconut
  • 2-3 dried red chillies
  • 3 tbsp split chickpeas/chana dal

To prepare the Sundal

  • 1 tsp oil
  • 2 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 tbsp urad dal
  • cilantro for garnish

Instructions

To cook the navy beans

  • Soak dry navy beans overnight. Drain the water the next day, add fresh water. Boil soaked navy beans, al dente in salt + turmeric water. Strain and keep it aside.

To make coconut paste

  • Dry roast shredded coconut, dried red chillies, chana dal lentils/split chickpeas and curry leaves till the lentils turn light golden brown. Transfer to a blender and grind to a coarse paste. Add little water if needed.

To prepare the Sundal

  • Heat oil in a skillet. Once it's hot, add mustard seeds and cumin seeds. Once they begin to crackle, add urad dal (black gram lentil) and saute till it turns golden. Then add the ground paste and continue to saute for 30 seconds.
  • Add the cooked navy beans and give it a light mix so that the coconut mixture coats it well.
  • Garnish this vegan salad with chopped cilantro and serve immediately. You can also garnish it with chopped raw mango for that extra zing.

Notes

While it's best to use dry beans, you can also use any canned beans to make this high protein vegan snack recipe. You can substitute navy beans with any other beans available to you. If using dry beans, cook then al-dente else your Sundal will turn mushy as the beans will get smashed.
You can use fresh, desiccated or shredded coconut in this recipe. You can find all the ingredients needed to make this dish at any Indian grocery store or on Amazon.
You can make this ahead of time and store it in the fridge. It stays good for 2-3 days. You can also cook the beans and freeze them. That way you can prepare fresh Sundal whenever you want. 

Nutrition

Calories: 282.43kcal | Carbohydrates: 45.27g | Protein: 14.96g | Fat: 5.52g | Saturated Fat: 2.57g | Sodium: 23.82mg | Potassium: 650.86mg | Fiber: 16.86g | Sugar: 5.71g | Vitamin A: 66.22IU | Calcium: 105.11mg | Iron: 4.31mg