Urad dal also known as black gram is a rich source of protein, fiber and vitamin B. It has anti inflammatory properties. It is also a rich source of iron, magnesium, folic acid, calcium and potassium. It is especially good for women as it strengthens the womb and aids in treating all kinds of menstrual problems including painful menstruation. It is also good for bone health, improves digestion and prevents constipation. Women who are prone to iron deficiency, can include urad dal in their diet regularly in the form of idli, urad dal laddu, dosa, ulundu sadam, dal makhani etc. It is easy to digest and is an inexpensive source of protein. Today we will learn how to make healthy urad dal (ulundu) sundal following this easy recipe.
Wash and soak whole black urad dal in water overnight or for 8 hours.
Pressure cook with salt and water (just enough water to cover the dal) for 2 whistles or until soft but not mushy. I usually keep it in a vessel inside the cooker, so I pressure cooked for 3 whistles.
Heat oil in a pan, add mustard seeds, when it splutters, add urad dal. When dal turns light golden brown, add red chillies, hing, ginger (skin peeled and finely chopped), green chilli and curry leaves.
Saute for 2-3 seconds and then add cooked black urad dal and salt to taste.
Cook for another 2-3 minutes, add grated coconut, mix well and remove from heat.
Garnish with coriander leaves and serve hot. It makes a very healthy snack and can be had at anytime or as a tea time snack.
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