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A classic South Indian sundal made with black chickpeas, tempered with aromatic spices, and finished with fresh coconut. This healthy, protein-rich dish is a popular festival snack and a delicious side.
For 4 servings
Cook the Chickpeas
Prepare the Tempering (Tadka)
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A classic South Indian sundal made with black chickpeas, tempered with aromatic spices, and finished with fresh coconut. This healthy, protein-rich dish is a popular festival snack and a delicious side.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 261.44 calories per serving with 9.54g of protein, it's a beginner-friendly recipe perfect for snack or side.
Combine and Sauté
Garnish and Serve
Add finely chopped carrots, raw mango, or cucumber along with the coconut at the end for extra crunch and flavor.
This recipe (known as Sundal) works well with other legumes like white chickpeas, peanuts, black-eyed peas, or whole green moong dal. Adjust cooking times accordingly.
For more heat, add 1-2 finely chopped green chillies along with the curry leaves during the tempering.
Add a teaspoon of powdered jaggery along with the salt in Step 3 to give the dish a subtle sweet and sour taste.
Black chickpeas are an excellent source of protein, crucial for muscle repair, growth, and overall body function, making this a great dish for vegetarians and vegans.
The high fiber content aids digestion, promotes gut health, helps in managing blood sugar levels, and contributes to a feeling of fullness, which can support weight management.
This dish provides essential minerals like iron, which is vital for energy production, and manganese, which acts as an antioxidant and supports bone health.
With soluble fiber that helps lower cholesterol and the use of healthy fats from coconut oil, this dish supports cardiovascular health when part of a balanced diet.
Yes, it's very healthy. It's rich in plant-based protein, fiber, and essential minerals from the black chickpeas. The use of minimal oil and fresh ingredients makes it a nutritious snack or side dish.
One serving (about 1 cup or 180g) contains approximately 250-300 calories, primarily from the chickpeas and coconut. The exact count can vary based on the amount of oil and coconut used.
Yes, for a quicker version, you can use one 15-ounce (425g) can of chickpeas. Drain and rinse them thoroughly, then skip the pressure cooking step and add them directly to the tempering in Step 3.
Store leftover Kadale Usli in an airtight container in the refrigerator for up to 3 days. It can be eaten cold or gently reheated in a pan or microwave.
Yes, you can omit the fresh coconut if you prefer or don't have it. The dish will still be delicious, though it will miss the characteristic sweetness and texture that coconut provides.
This recipe, known as 'Sundal', is very versatile. You can make it with white chickpeas (kabuli chana), green gram (moong), peanuts (verkadalai), or black-eyed peas (karamani). Adjust the cooking time based on the legume used.