The Edamame Sundal recipe is a delicious and protein-rich South Indian stir-fry dish made with boiled edamame beans tossed in spices and coconut.
Sundal is a traditional and popular South Indian dish typically made from legumes like black-eyed peas, chickpeas, or lentils. It is often served as a prasadam (offering) during festivals like Navaratri. My favorites are chickpea sundal, red chori sundal, and sweet corn sundal.
Today, I am sharing a unique sundal recipe made from edamame beans, which are high in protein, low in fat, and very filling. This dish is made by steaming or boiling the edamame and then tempering it with mustard seeds, curry leaves, urad dal, and other spices. It is garnished with freshly grated coconut. It also makes a great afternoon snack or after-school snack for kids. Also, check out my edamame corn salad and edamame chaat.
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Ingredients for Edamame Sundal Recipe
- Edamame Beans: I used frozen-shelled edamame beans. It's easily available in the frozen section of stores like Trader Joe's, Sprouts, or Safeway.
- Mustard, cumin seeds & urad dal: added for tempering.
- Fresh coconut: I used shredded fresh coconut for garnishing. You can use either fresh or frozen coconut, but if using frozen, make sure to thaw it first.
How to Make Edamame Bean Sundal
Boil 1 cup of shelled edamame in water with a little salt for 4-5 minutes, then drain off the excess water. Alternatively, you can steam it with a little salt.
Heat 1 teaspoon oil in a pan, add ½ teaspoon mustard seeds, and once they crackle, add ½ teaspoon split urad dal and 1 dried red chili. Sauté until the dal turns golden brown.
Then add 1 green chili, 1 stalk of curry leaves, and 1 pinch of asafoetida. Saute for a few seconds.
Add the steamed or boiled edamame, and salt as required and toss on high flame for a minute. Then, turn off the flame.
Add 2 tablespoons freshly grated coconut and mix well again.
Edamame sundal is ready.
Serving Suggestions
Serve edamame beans sundal as a side dish with plain steamed rice and rasam, or it can be eaten as a healthy tea-time snack along with masala chai. It can also be served as a prasadam during festivals or Navratri.
Storage Instructions
Edamame Sundal can be stored in the refrigerator for up to 2 days.
Variations
- Add other vegetables: You can also add other vegetables like chopped onions, grated carrots, and bell peppers to make them extra nutritious.
- Other Beans: You could use any other beans or peas like green peas, chickpeas, kidney beans, or black-eyed peas.
- Make it spicy: To make it spicy, add a pinch of red chili powder or cayenne pepper while cooking the sundal.
More Indian Side Dishes to Try
Edamame Sundal Recipe (South Indian Style)
Recipe Video
Ingredients
- 1 teaspoon oil
- ½ teaspoon mustard seeds
- ½ teaspoon split urad dal
- 1 dry red chili
- 1 green chili
- 1 stalk curry leaves
- 1 pinch asafoetida (hing)
- 1 cup shelled edamame frozen or fresh
- salt to taste
- 2 tablespoon coconut shredded
Instructions
- Boil edamame in water, and little salt for 4-5 minutes. Then, drain off the excess water. Alternatively, you can also steam it with a little salt.
- Heat oil in a pan, add mustard seeds, and when it crackles, add urad dal, and dried red chilli. Saute till the dal turns golden brown.
- Then add green chili, curry leaves, and asafoetida. Saute for a few seconds.
- Add the steamed or boiled edamame, and salt as required and toss on high flame for a minute. Then turn off the flame.
- Add fresh shredded coconut, and mix well again.
- Edamame sundal is ready to be served as a healthy tea-time snack.
Nutrition
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