Tips on making Sundal

Navaratri is arriving soon! I have always got doubts of the different types sunda;s and how to prepares! Of course, it is not only required to prepare on Navaratri days, can try on any day you like to have. As they have such great nutritional value. Each variety takes different cooking time, and type of vessels or skillets we use. Lentils, pulses or even grains can be used to prepare sundal. They have to be cooked soft but not squashy and some might take longer time to cook yet it is easy to check the consistency.

Coming to the beans,

The below ones require overnight soaking in water and needs to be cooked in pressure cooker for 3 whistles.

Now, these are the pulses which requires no soaking and they can be cooked with 2 whistles in cooker or just cooked in water until soft.

Split green gram/ mung dal/ Payathamparuppu

Bengal gram/ Chana dal/ Kadalaiparuppu

Their nutrient value:

Pulses and beans are reputed to lower blood cholesterol. Dried beans and canned beans lower serum lipids. Ex: Bengal gram ( chana dal ) consumed for several weeks may reduce serum cholesterol levels by increasing faecal excretion of total vile acids. Pulses and beans help diabetics by reducing post meal rise in blood sugar. The ability of carbohydrates depend on their speed of absorption. 

Germination and fermentation:

The simple measure of soaking pulses in water for 2 to 3 days improves their nutritive value and vitamin A & C content .Germination increases the content of folic acid and other vitamins of B group. Tannins and phytates, which adversely affect bioavailability are broken down by germination.

Fermentation of pulses to produce Idly, dosa, dhokla, etc enhances its content of vitamins of B group, and decreases the levels of phytate and trypsin inhibitators.

Pulses below require 1 -2 hour soaking in water, and pressure cooked for 2 whistles.

Cooked dal of green gram is a very digestive food for invalid and sick persons. Its regular use during childhood, pregnancy and lactation helps one to get the required nutrition and promote health. It is an aperient i.e. a laxative. when given in large quantities. The soup made from it is the best article of diet after recovery from acute illness.

Fevers :- Water in which green grams are soaked is an excellent medicine during cholera, measles, chicken-pox, small-pox, typhoid and all types of fevers. It can be given in a small quantity even during acute phase of appendicitis.

Beauty-Aid :- Flour of the green gram is an excellent detergent and can be used as a substitute for soap. It removes the dirt and does not cause any skin irritation. Its application over the face bleaches the color and gives good complexion. Black gram flour is also used for washing the hair with green gram paste to lengthen hair and prevent dandruff.

Finally, looking into nuts, peanut should soaked in water for about an hour and cooked for 3-4 whistles.

Peanuts are a very good source of monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. They are good sources of vitamin E, niacin, folate, protein and manganese. In addition, peanuts provide resveratrol, and the phenolic antioxidant.

Your Heart Will Go Nuts for Peanuts