Red Lentil (Masoor Dal) Sprouts Sundal | Stir Fried Sprouts with Spices and Coconut

A gorgeous salad or side dish of stir fried sprouted lentils

Sprouted Mung Sundal

A gorgeous side dish of sprouted lentils today. Gorgeous AND delicious, South Indian sundals are dry lentil dishes with spices. They are a traditional food during the Navaratri Hindu Festival.

Similar recipes include Lentil Salad with Pomegranate Molasses, Urad Dal Sundal, Channa (Chickpea) Sundal, Sprouted Green Gram Sundal, and White Peas Sundal. Or you can make a sundal with Coconut, White Peas and Greeen Mango, equally as delicious.

We have many sundal recipes – you can explore them here. All of our Indian recipes are here, and our Indian Essentials are here. Or explore our Early Spring recipes.

Notes on Ingredients
Note that this recipe uses Whole Masoor Dal, but really any sprouted lentil would be Ok to use.

Sprouted Mung Sundal

Masoor Dal (Red Lentil) Sprout Sundal

Cuisine: Indian
Prep time: 5 mins + 1 or more days for sprouting the dal
Cooking time: 5 mins
Serves: 4 – 6 people, depending how you use it

Whole Masoor Dal (known as split Red Lentils outside of India) – about 0.5 cup or so
0.5 onion, finely chopped
1 fresh green chilli, whole but slit partway through
1 Tblspn ghee
squeeze lemon juice
green coriander (cilantro) and/or fresh or frozen coconut (optional)

for tadka
1 tspn or so of Phancha Phoran, or 1 tspn each of black mustard seeds, cumin seeds, fennel, fenugreek and kalonji (nigella) seeds.

Soak the masoor dal in tepid water, leaving for 8 hours. Wrap in a piece of wet muslin cloth (or use you usual sprouting method). Leave to sprout for 1 or more days. Sprouting time may depend on the weather — at my place it takes several days to achieve the sprouts. I rinse the sprouts each day and keep them moist but not wet.

When the sprouts are ready, heat the ghee in a pan and add the spices. Allow the mustard seeds to pop and the other seeds to brown a little but not burn. Add the onion and green chilli and sauté until the onion is translucent.

Add the sprouts and sauté until warmed through but not cooked. You want them still crisp and fresh with only a touch of rawness removed by the stirfrying. Remove from the heat and add a squeeze of lemon, some chopped coriander leaves and/or a little fresh shredded coconut.

Serve warm or at room temperature.


7 thoughts on “Red Lentil (Masoor Dal) Sprouts Sundal | Stir Fried Sprouts with Spices and Coconut”

  1. We are so happy to have found your website and are excited to start trying some of your recipes, Adam is particularly interested in trying to make the Indian coffee and seeing as we are in Mysore for 3 months there is no better time than now!

  2. This site is a real treasure. it’s very thoughtful, and full of unusual things to try. thank you so much for taking the time to make such a beautiful site.

  3. Beautiful recipe! I usually sprout mung beans but not red lentils but will definitely be giving this a go! Would love if you could check out some of the recipes on my site too xx

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