Pan-Indian · Snack
Soya bean sundal
Boiled soya beans with coconut and tempering
- Energy
- 186 kcal
- Protein
- 12.9 g
- Fibre
- 8.57 g
- Time
- 30 min
Per serving, 50.7 g.1 Good for snack.
One serving gives you
- 23%of the day’s folate
- 34%of the day’s fibre
- 26%of the day’s protein
- 20%of the day’s magnesium
Nutrition facts
One serving, 50.7 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy186 kcal10%
Carbohydrates
- Carbohydrate5.36 g2%
- Fibre8.57 g34%
- Soluble fibreNot in the source data
Fats
- Fat12.2 g25%
- Saturated fat limit3.57 g18% of limit
- Monounsaturated fat2.9 g
- Polyunsaturated fat4.57 g
- Omega-64.09 g52%
- Omega-30.48 g48%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12.9 g26%
- Histidine310 mg52%
- Isoleucine588 mg49%
- Leucine1,060 mg45%
- Lysine975 mg90%
- Methionine + cystine391 mg65%
- Phenylalanine + tyrosine1,023 mg122%
- Threonine448 mg107%
- Tryptophan203 mg97%
- Valine652 mg84%
Vitamins
- Vitamin A3.55 µg<1%
- Vitamin B10.13 mg9%
- Vitamin B20.07 mg4%
- Vitamin B30.54 mg5%
- Vitamin B50.72 mg14%
- Vitamin B60.12 mg6%
- BiotinNot in the source data
- Folate49.9 µg23%
- Vitamin B120 µg0%
- Vitamin C3.33 mg5%
- Vitamin D0 µg0%
- Vitamin E0.99 mg13%
- Vitamin K19.6 µg36%
Minerals
- Calcium77.7 mg8%
- ChromiumNot in the source data
- Copper0.33 mg19%
- IodineNot in the source data
- Iron2.55 mg9%
- Magnesium73.4 mg20%
- Manganese1.03 mg26%
- MolybdenumNot in the source data
- Phosphorus153 mg15%
- Potassium430 mg12%
- Selenium7.02 µg18%
- Sodium limit118 mg6% of limit
- Zinc1.27 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
8 ingredients
- Soya bean, brown35 g
- Coconut, kernel, fresh pachi kobbari7.5 g
- Groundnut oil palli nune2 g
- Mustard seeds aavalu0.4 g
- Curry leaves karivepaku0.5 g
- Chillies, green - all varieties pachi mirapakaya2 g
- Lemon, juice nimmarasam3 g
- Iodized salt (table salt) uppu0.3 g
Method
About 30 minutes.
- 1
Pressure-cook the soaked 35 g soya beans until tender (5 whistles).
- 2
Temper 2 g groundnut oil with mustard seeds, curry leaves and chilli; toss with the soya, grated fresh coconut, lemon and salt.
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