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A classic South Indian snack made with tender black chickpeas, tempered with mustard seeds and curry leaves, and finished with fresh coconut. It's a healthy, protein-packed dish often enjoyed during festivals.
Prepare and Cook the Chickpeas
Prepare the Tempering (Tadka)
A classic South Indian snack made with tender black chickpeas, tempered with mustard seeds and curry leaves, and finished with fresh coconut. It's a healthy, protein-packed dish often enjoyed during festivals.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 253.58 calories per serving with 9.17g of protein, it's a beginner-friendly recipe perfect for snack or side.
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Combine and Finish the Sundal
Serve
Squeeze a teaspoon of fresh lemon or lime juice over the sundal just before serving for a bright, zesty flavor.
Add 1/2 cup of finely chopped raw mango, carrots, or cucumber along with the coconut for a refreshing crunch and added nutrients.
Mix in 1/4 cup of boiled peanuts or other cooked legumes like green gram (moong) for varied texture and more protein.
This recipe works well with other legumes like white chickpeas (kabuli chana), kidney beans (rajma), or black-eyed peas (lobia). Adjust cooking times accordingly.
Black chickpeas are an excellent source of protein, which is essential for muscle repair, growth, and overall body function. This makes sundal a fantastic snack for vegetarians, vegans, and anyone looking to increase their protein intake.
The high fiber content from chickpeas supports a healthy digestive system, aids in regular bowel movements, and helps you feel full longer, which can assist with weight management. It also helps in maintaining stable blood sugar levels.
This dish is naturally low in saturated fat and is cholesterol-free. The fiber, potassium, and magnesium in chickpeas contribute to cardiovascular health by helping to manage blood pressure and cholesterol levels.
Black chickpeas are a good source of important minerals like iron, which is crucial for preventing anemia; manganese, an antioxidant; and magnesium, which is vital for bone health and nerve function.
Yes, it is a very healthy dish. It's rich in plant-based protein, dietary fiber, and essential minerals from the black chickpeas. The tempering uses minimal oil and healthy spices, making it a nutritious and wholesome snack or side dish.
A single serving of one cup (approximately 135g) contains around 250-280 calories. The majority of the calories come from the protein and complex carbohydrates in the chickpeas and healthy fats from the coconut and oil.
Absolutely. If you are short on time, a 15-ounce (425g) can of black chickpeas is a great substitute. Just be sure to drain the liquid and rinse the chickpeas thoroughly under running water before adding them to the tempering.
Black chickpeas (kala chana) have a darker, rougher skin and a nuttier, more robust flavor compared to the milder, softer white chickpeas (kabuli chana). Black chickpeas are also higher in fiber and have a lower glycemic index. You can use white chickpeas in this recipe, but the cooking time may be slightly shorter.
Leftover sundal can be stored in an airtight container in the refrigerator for up to 3 days. It can be enjoyed cold straight from the fridge or gently reheated in a pan or microwave before serving.
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