Navadhanya Sundal (Nine-Grain Sundal) recipe with tips and health benefits

G GOWTHAM
Navadhanya Sundal Recipe

Ingredients:

  • 2 tbsp green gram (moong dal)
  • 2 tbsp black gram (urad dal)
  • 2 tbsp bengal gram (chana dal)
  • 2 tbsp horse gram (kulthi dal)
  • 2 tbsp black-eyed peas (lobia)
  • 2 tbsp kidney beans (rajma)
  • 2 tbsp cowpeas (lubia)
  • 2 tbsp field beans (avare)
  • 2 tbsp chickpeas (kabuli chana)
  • Salt to taste
  • 1–2 tsp grated coconut (optional)
For Tempering:

  • 1 tbsp sesame oil or coconut oil
  • 1 tsp mustard seeds
  • 1 tsp urad dal
  • 2–3 dried red chilies
  • A few curry leaves
  • ½ tsp asafoetida (hing)
Instructions:

Soak Grains: Soak all the nine types of grains together overnight or for at least 6–8 hours. This softens them and reduces cooking time.

Cook Grains: Pressure cook or boil the soaked grains until soft but not mushy. Drain excess water.

Prepare Tempering: Heat oil in a pan. Add mustard seeds and let them splutter. Add urad dal, dried red chilies, curry leaves, and asafoetida. Sauté until fragrant.

Mix Sundal: Add the cooked grains to the tempering. Sprinkle salt and mix gently. Cook on low heat for 2–3 minutes so the flavors blend.

Garnish: Add freshly grated coconut if desired and mix. Serve warm or at room temperature.

Tips for Best Results:

  • Use fresh grains for better texture and flavor.
  • Soak grains properly to ensure even cooking and reduce anti-nutrients like phytic acid.
  • Do not overcook; grains should be soft yet firm to retain shape.
  • You can lightly roast the grains before cooking for a nuttier flavor.
  • Adjust salt and spice according to taste.
  • Sundal can be stored in the refrigerator for 1–2 days, but fresh is always best.
Health Benefits of Navadhanya Sundal

Navadhanya sundal is a powerhouse of nutrients, combining nine different grains and pulses. Its health benefits include:

Rich in Protein: Helps in muscle building and repair; excellent for vegetarians.

High Fiber: Promotes digestion, prevents constipation, and supports gut health.

Balances Blood Sugar: Lentils and legumes help in regulating blood glucose levels.

Supports heart Health: Rich in antioxidants, fiber, and minerals that reduce cholesterol and improve cardiovascular health.

Bone Health: Contains calcium, magnesium, and phosphorus, promoting strong bones.

Boosts Immunity: Provides essential vitamins and minerals that strengthen immunity.

Weight Management: High fiber and protein content promote satiety and aid in healthy weight management.

Conclusion:
Navadhanya sundal is a nutritious, protein-packed, and fiber-rich dish that is perfect as a light meal or snack. Traditionally served during festivals, it’s not only flavorful but also a wholesome way to incorporate multiple grains and legumes into your diet for overall health and vitality.

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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