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A classic South Indian snack made with tender black chickpeas, aromatic tempering spices, and fresh coconut. This savory and wholesome dish is a festival favorite, especially during Navaratri, and comes together quickly.
Soak and Cook Chickpeas
Prepare the Tempering (Tadka)
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A classic South Indian snack made with tender black chickpeas, aromatic tempering spices, and fresh coconut. This savory and wholesome dish is a festival favorite, especially during Navaratri, and comes together quickly.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 259.55 calories per serving with 9.43g of protein, it's a beginner-friendly recipe perfect for snack or side.
Combine and Finish
Serve
Use white chickpeas (kabuli chana) or other legumes like black-eyed peas or kidney beans instead of black chickpeas. Adjust the cooking time accordingly.
Add 1-2 tablespoons of finely chopped raw mango (when in season) along with the coconut for a delicious tangy flavor.
For a more complex flavor, add 1/2 teaspoon of a pre-made sundal podi (spice powder) or a pinch of garam masala along with the cooked chickpeas.
Add 1/4 cup of finely chopped carrots, cucumber, or bell peppers at the end for extra crunch, color, and nutrition.
Black chickpeas are an excellent source of protein, essential for muscle repair, growth, and overall body function, making this a great snack for vegetarians and vegans.
The high fiber content from chickpeas aids in digestion, promotes gut health by feeding beneficial bacteria, and helps in maintaining stable blood sugar levels.
This snack provides complex carbohydrates and iron, which help in sustaining energy levels throughout the day and preventing fatigue.
With soluble fiber that helps lower cholesterol and healthy fats from coconut, Chana Sundal is a heart-friendly snack that supports cardiovascular wellness.
One serving of Chana Sundal (approximately 1 cup or 110g) contains around 180-220 calories, depending on the amount of oil and coconut used. It's a nutritious, low-calorie snack.
Yes, Chana Sundal is very healthy. It's rich in plant-based protein, dietary fiber, and essential minerals. It's a gluten-free, vegan, and satisfying snack that aids in digestion and provides sustained energy.
Absolutely. If you're short on time, you can use canned black or white chickpeas. Drain and rinse them thoroughly to remove excess sodium, then skip the pressure cooking step and add them directly to the tempering.
Urad dal can burn quickly. To prevent this, ensure your oil is at a medium heat, not smoking hot. Add the urad dal after the mustard seeds have spluttered and stir it continuously until it turns a light golden color, which should take less than a minute.
Soaking dried chickpeas is crucial for two reasons: it significantly reduces the cooking time, and it helps break down complex sugars (oligosaccharides) that can cause digestive discomfort, making them easier to digest.
Freshly grated coconut is highly recommended for the best flavor and moist texture. However, you can use unsweetened desiccated coconut as a substitute. If using desiccated coconut, you can soak it in a little warm water for 10 minutes to rehydrate it before adding it to the sundal.