Sundal Salad

Sundal Salad is a vibrant and nutritious Indian dish made with protein-packed legumes, fresh vegetables, and aromatic spices, making it a delightful and healthy option for any meal. This salad not only offers a burst of flavors but also provides a satisfying crunch with every bite.

Ingredients

• Chickpeas (cooked) - 1 cup
• Black-eyed peas (cooked) - 1 cup
• Cucumber (diced) - 1/2 cup
• Tomato (diced) - 1/2 cup
• Red onion (finely chopped) - 1/4 cup
• Fresh coriander leaves (chopped) - 2 tablespoons
• Green chili (finely chopped) - 1 small
• Grated coconut (fresh or desiccated) - 2 tablespoons
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon
• Salt - to taste
• Black mustard seeds - 1 teaspoon
• Curry leaves - 6-8 leaves

Steps

1. In a small pan, heat the olive oil over medium heat. Add the black mustard seeds and let them splutter.
2. Add the curry leaves and chopped green chili to the pan and sauté for 1-2 minutes until fragrant.
3. In a large mixing bowl, combine the cooked chickpeas, black-eyed peas, diced cucumber, diced tomato, and finely chopped red onion.
4. Pour the tempered mustard seeds and curry leaves over the salad mixture.
5. Add the grated coconut, chopped coriander leaves, lemon juice, and salt. Toss everything gently to combine.
6. Let the salad sit for 5 minutes to allow the flavors to meld together before serving.

Nutrition

• Calories: 300
• Protein: 15 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in dietary fiber, promoting digestive health.

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