Looking to include more plant based protein in your diet, then this recipe of Karamani Sundal is just for you! This not only serves as a prasadam for Navratri, but also a healthy, Vegan snack for kids and adults.
Navaratri calls for Sundal Recipes and since I would soon be busy with the preparations for Golu at home, I thought of posting few recipes in advance. Let me begin with Karamani Sundal or Black Eyed Peas Sundal.
By the way, If you are keen to know about Golu - Do read my elaborate post on Navratri Golu Celebrations.
What is Sundal?
- During the 9 days of Navratri, legumes and pulses of different varieties are made and offered as prasadam.
- Sundal can be made with a variety of legumes. Rajma Sundal, Mung Beans Sundal are few delicious examples.
- These Sundal Recipes require only 5 minutes of cooking time but the prep time might take long as few of these beans require overnight soaking and pressure cooking.
- While Sundal recipes are Vegan in nature, it is not Gluten Free. Some recipes contain asafoetida or hing.
- Extremely healthy, low on oil, this can not only be eaten as prasadam but can also be included in your daily diet as a snack.
- It is diabetic friendly and protein rich too.
Karamani or Cow Peas requires less soaking time as compared to other legumes like Chickpea or Kidney Beans. This makes it a best option when guests announce their arrival on a short notice. An hour of soaking, followed by pressure cooking and 5 minute of stir frying - Karamani Sundal is ready.
These Sundal varieties are quite filling, even in small quantities. If you are on a diet and/or want to include more vegetarian or plant based protein, Sundal recipes are quite handy.
Karamani Sundal - Made in 2 ways
- With Coconut - The below recipe covers the coconut version.
- With Sundal Podi - A delicious spice mix made with lentils and whole red chillies. It can be added to spice up the sundals instead of adding grated coconut.
Step by Step Recipe - Karamani Sundal or Black Eyed Peas Sundal
Soak 1/2 cup Karamani in 2 cups water for an hour.
After an hour, drain the water and pressure cook until soft. (Do not add water while cooking else it would be mushy).
Heat a kadhai or pan, add 1 tsp coconut oil and 1/4 tsp mustard seeds.
Add curry leaves, whole red chillies and a pinch of asafoetida or hing.
Now add the cooked karamani, some salt to taste and mix well.
Add the grated coconut, mix once and switch off the flame. Allow it to cool for packing or serve hot to guests visiting home.
Karamani Sundal / Black Eyed Peas Sundal
Equipment
- Pressure Cooker
Ingredients
- 1/2 cup Karamani, Cow Peas or Black Eyed Peas 1/2 cup is 125 ml measurement
- 2 cups Water (For soaking the cow peas)
- 1 tsp Coconut Oil
- 1/4 tsp Mustard Seeds or Rai
- 1-2 nos Whole Red Chillies
- 2 tbsp Freshly Grated Coconut
- A pinch of asafoetida
- Few Curry Leaves as required
- Salt to taste
Instructions
- Soak 1/2 cup Karamani in 2 cups water for an hour.
- After an hour, drain the water and pressure cook until soft. (Do not add water while cooking else it would be mushy)
- Heat a kadhai or pan, add 1 tsp coconut oil and 1/4 tsp mustard seeds.
- Add curry leaves, whole red chillies and a pinch of asafoetida or hing.
- Now add the cooked karamani, some salt to taste and mix well.
- Add the grated coconut, mix once and switch off the flame. Allow it to cool for packing or serve hot to guests visiting home.
Notes
- You can skip asafoetida or hing for a gluten free recipe.
- Add whole red chillies as per your spice tolerance.
- Add less or more grated coconut, as required. For everyday snacking, you can skip the coconut and make it more light for consumption.
- You can use neutral oil too but coconut oil tastes best.
Loving the Recipes shared by us? Planning to try this at home? Do give us a shout out or tag us when you post a recipe on any of our social media handles – INSTAGRAM, TWITTER, FACEBOOK PAGE AND PINTEREST.
You can also subscribe to our website to receive all the delicious recipes in your mail box.
Would be really happy to receive your feedback.
Thank you for visiting
Vidya Narayan
healthy sundal recipe.
I agree, thank you