VEGANISM BY LORBIC
Recipe snack post-workout breakfast salad

High-Protein Peanut Sundal (South Indian Tempered Peanuts)

Authentic South Indian Verkadalai Sundal made with tender boiled peanuts, crackled mustard seeds, crisp urad dal, curry leaves, fresh coconut, and zesty lemon. 11g plant protein and zero gluten.

high-protein gluten-free south-indian traditional snack post-workout clean-eating
Prep Time 10 mins
Cook Time 20 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 11g
Carbs 10g
Fats 24.5g
Calories 285 kcal
Fiber 4.5g

Instructions for Cook

Send to Cook via WhatsApp
  • Boil soaked raw peanuts in salted water until tender to maximize antioxidant polyphenol recovery.
  • Temper mustard seeds and urad dal in medium-hot oil until the lentils turn golden and fragrant.
  • Turn off the heat before folding in fresh grated coconut and lemon juice to preserve delicate aromatics.

Ingredients

  • 80g
  • 15g (approx. 2 tbsp)
  • 1 tsp (5ml)
  • 1/2 tsp
  • 1/2 tsp
  • 1 sprig (10–12 leaves)
  • 1 small
  • 1 tsp (5g)
  • 1/4 tsp
  • 1 tbsp (15ml)
  • 2 tbsp
  • 1/2 tsp (or to taste)

Cooking Instructions

A traditional South Indian tempered snack (Verkadalai Sundal) that transforms simple raw peanuts into a fragrant, protein-dense powerhouse. Soaking and simmering peanuts in salted water activates their nutrient density, yielding tender morsels coated in crackled mustard seeds, nutty toasted urad dal, aromatic curry leaves, and sweet fresh coconut. Each serving delivers 11 grams of clean plant protein and heart-healthy monounsaturated fats.

Nutritional Highlights

  • 11g Plant Protein & L-Arginine Density: Peanuts supply high-density plant protein rich in L-arginine, an essential amino acid that fuels endothelial nitric oxide synthesis to support healthy blood flow and vascular recovery.
  • Enhanced Polyphenol Bioavailability: Gentle boiling preserves peanut seed coats (testa) and increases bioaccessible polyphenols and resveratrol by up to four-fold compared to dry roasting.
  • Cardioprotective Oleic Acid: Over 50% of the lipid profile consists of heart-protective monounsaturated oleic acid, which helps maintain balanced blood lipids and steady cellular energy without blood sugar spikes.

Cooking Instructions

  1. Boil the Peanuts: Drain 80g of soaked raw peanuts. Place them in a saucepan with 250ml water and 1/4 teaspoon of rock salt. Boil over medium heat for 15–18 minutes (or pressure cook for 2 whistles) until tender yet firm. Drain any excess water completely.
  2. Crack the Tempering: Heat 1 teaspoon of cold-pressed sesame or coconut oil in a pan over medium heat. Add 1/2 teaspoon of mustard seeds and let them crackle. Add 1/2 teaspoon of urad dal and toast for 30–40 seconds until pale golden and crisp.
  3. Infuse Aromatics: Add the fresh curry leaves, minced green chilli, grated ginger, and asafoetida. Sauté for 20 seconds until the leaves crisp up and release their fragrant essential oils.
  4. Toss and Warm: Add the drained boiled peanuts and remaining rock salt. Toss over medium heat for 1–2 minutes to coat every peanut in the aromatic spiced oil.
  5. Finish with Coconut & Lemon: Remove the pan from heat. Fold in 15g of fresh grated coconut, 2 tablespoons of chopped coriander, and 1 tablespoon of fresh lemon juice. Toss gently and serve warm or at room temperature.