Lentil Salad (Moong Dal Sundal)

Thank you for a wonderful recipe 📸 Anju Verma @anjuverma.recipes.

Recipe creator's comment: "A modified version of the popular South Indian dish.🇮🇳 This fusion recipe is a colorful mixture of lentils, pineapple, pomegranate & coconut coated with honey lime dressing. A healthy refreshing salad. Perfect for potlucks, parties or an anytime snack.👩‍🍳"

Easy prep          🌟🌟

Sugar (non sugar)     🌟🌟🌟

Diabetes-friendly  🌟🌟🌟

💚Healthy Tips💚 

You’ve already know that both high-fibre foods and legumes are important components of a diabetes diet because of their low glycemic index (GI) – a measurement of a food’s impact on blood sugar. Most diabetics have probably already been told to eat more whole grains and legumes.  

Lentils contain various essential nutrients such as dietary fiber, lectins, and polyphenols that help reduce the risk of conditions like heart disease, obesity, diabetes, and some cancers.  

Especiallly in termes of diabetes, research suggests that regularly eating lentils may help with the management and prevention of diabetes. Lentils may help improve blood sugar levels and lipid metabolism in both diabetic and healthy individuals. The high fiber, manganese, and flavonoid content may play an important role in why lentils help people with diabetes.  

Lentils are enjoyed in various cuisines around the world. Lentils are typically cheap to buy, can be stored for long periods, are easy to cook with, and provide numerous essential nutrients, making it an ideal part of your diet.🤗  

Ingredients

  • 1 cup split yellow lentil (moong dal) soaked overnight & drained. 
  • 1½ tbsp oil 
  • ½ tsp mustard seeds or cumin seeds 
  • 1 tsp sesame seeds 
  • 6-8 curry leaves, shredded or hand torn 
  • 1 tsp salt 
  • ¼ tsp turmeric powder 
  • ¼ cup + 1 tbsp water 
  • 2 tbsp lemon juice 
  • 1 tbsp honey
  • ¼ cup coriander leaves 
  • ½ cup pomegranate arils 
  • 1 cup chopped pineapple  
  • ½ cup thinly sliced & chopped fresh coconut  

Directions

  1. Heat oil in a pan over medium flame. Add mustard seeds & when they crackle, add sesame seeds, curry leaves.  
  2. Turn the flame to low, add drained dal, salt, turmeric & water. Mix.  
  3. Cover the pan & cook for 10 minutes. Switch off gas. Do not remove the lid. Keep the pan covered for 15 minutes.  
  4. Once rested, uncover & add lemon juice, honey & coriander leaves. Toss.  
  5. Transfer to a big serving bowl/dish. Add pomegranate, pineapple & coconut. Toss.  
  6. Serve at room temperature or chilled (can be kept in refrigerator for 6-8 hours)

Do you want more inspirations?

Go and check the wonderful recipes on Anju Verma's Instagram!

A Tasty habit for you!

Natural diabetes management that are doctor approved, with clinically substantiated ingredients.