Peanut Sundal or Verkadalai sundal as it is also called in Tamil is a popular way of having sundal during fasts or during Navaratri.
1 cup whole peanuts, soaked for 4 hours.
2 tbsp grated fresh coconut
sprigs of curry leaves.
Pinch of asafoetida powder.
1/2 tsp mustard seeds.
1/2 tsp split udad dal
2 tsp oil.
2 red chillis or green chillis.
Pressure cook the peanuts after draining them of water, adding little fresh water, pinch of salt and pressure cook upto three whistles.
Drain well after the peanuts are cooked and set aside.
In a pan, heat the oil, pop the mustard seeds, let the udad dal turn golden , add the red chillis or green chili either slit or chopped fine, add the sprigs of curry leaves and the drained cooked peanuts.Add salt, pinch of asafoetida powder and the sundal powder to get a very tasty peanut sundal.
Stir well in the hot pan, add the grated fresh coconut for added taste.
Health benefits of Peanuts
Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. Studies of diets with a special emphasis on peanuts have shown that this little legume is a big ally for a healthy heart. In one such randomized, double-blind, cross-over study involving 22 subjects, a high monounsaturated diet that emphasized peanuts and peanut butter decreased cardiovascular disease risk by an estimated 21% compared to the average American diet.
In addition to their monounsaturated fat content, peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health. Peanuts are good sources of vitamin E,niacin, folate, protein and manganese. In addition, peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red wine that is thought to be responsible for the French paradox: the fact that in France, people consume a diet that is not low in fat, but have a lower risk of cardiovascular disease compared to the U.S. With all of the important nutrients provided by nuts like peanuts, it is no wonder that numerous research studies, including the Nurses' Health Study that involved over 86,000 women, have found that frequent nut consumption is related to reduced risk of cardiovascular disease.
Not only do peanuts contain oleic acid, the healthful fat found in olive oil, but new research shows these tasty legumes are also as rich in antioxidants as many fruits.
While unable to boast an antioxidant content that can compare with the fruits highest in antioxidants, such as pomegranate, roasted peanuts do rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than apples, carrots or beets. Research conducted by a team of University of Florida scientists, published in the journal Food Chemistry, shows that peanuts contain high concentrations of antioxidant polyphenols, primarily a compound called p-coumaric acid, and that roasting can increase peanuts' p-coumaric acid levels, boosting their overall antioxidant content by as much as 22%.
Twenty years of dietary data collected on over 80,000 women from the Nurses' Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as packing one peanut butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week, having a handful of peanuts as an afternoon pick me up, or tossing some peanuts on your oatmeal or salad.source whfoods. com