Thengai Mangai Kaaraamani Sundal(Black Eyed Bean Sundal)

Healthy Thenga Manga Kaaramani Sundal ready!

This Sundal doesn't need much preparation. It doesn't need to be soaked. So its an instant recipe. It can be prepared on any day. Adding an extra dose of grated coconut and diced raw mango can make it a special dish to appease your palate. Adding extra dose of coconut helps to prepare your body for the upcoming cold weather, as coconut helps in prevention of cold and throat infections and the beans builds your immune system. This sundal can be a very good option to serve as a healthy snack for family as well as guests. My younger son ate this sundal with much appreciation calling it the perfect taste.

Preparation time: 5 min
Cooking time: 15 min
Serving size: 6
Difficulty: Easy

Ingredients
Main ingredients

  • Black Eyed Bean - 1 cup
  • Grated coconut - 1 or 2 tbsp
  • Small pieces of raw mango - 2 tbsp
  • Curry leaves - few
  • Mustard - 1/2 tsp
  • Split urad dal - 1/2 tsp
  • Asafoetida - 2 to 3 pinches
  • Whole red chilli - 2 nos
  • Oil   - 1 tsp for seasoning
  • Salt to taste
 Preparation
  1. Cut raw mango into small thin pieces.
  2. Optionally if you have more time, soak the beans for about 1/2 hr
    Pressure cook the beans for 5 whistles
Cooking
  1. Pressure cook the beans for 5 whistles with required amount of salt. If the beans was soaked then cook for only 2 whistles.
  2. In a skillet, bring 1 tsp of oil to medium heat. When it is warm, add the mustard and once it splutters add the urad dal, curry leaves, red chilli, asafoetida and give it a saute.
  3. Add the cooked beans and mix with the seasoning.
  4. Add the grated coconut and mango pieces and give it a mix.
  5. Kaaraamani Sundal is ready.
Note:
Do seasoning as directed
  • You can add small ginger pieces while seasoning to remove flatulence and aid digestion.
  • You can also garnish with chopped coriander leaves finally.
  • You can also add 1/2 tsp of Sundal masala(Dry roast 1 cup each of chana dal and coriander seeds along with 10 - 12 red chillies and grind them coarsely) to add to the taste.
Nutritional facts

Black eyed beans is rich in fiber aiding good digestion and good metabolism. Having a good digestion and metabolism helps in good mental clarity and focus. Fiber rich food also eases constipation. Black eyed beans is also rich in protein which helps cell rejuvenation and new cell growth. Coconut is good for oral health and prevents throat infections. Coconut and the other spices added during the seasoning, aid digestion. Coconut is also a natural skin moisturizer from inside-out and keeps you looking young. Raw mango in addition to providing vitamin C also helps in absorption of iron from the food we eat. It also helps in the formation of new blood cells thus helping people with anemia.

Try this easy to make healthy snack on any day and enjoy it with your family and friends. Let me know if you have any comments.

You may also be interested in the following recipes:

Pattani(Mutter) Sundal - Whole Yellow Peas Masala

Kondakadalai Sundal - Masala Chickpea 

Peanut Avocado Salad

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