Sundal
A savory and wholesome South Indian snack made with boiled chickpeas, fresh coconut, and a fragrant tempering of spices. It's a popular dish during festivals like Navaratri and a healthy, protein-packed treat.
For 4 servings
Soak and Cook Chickpeas
- Rinse 1 cup of dried chickpeas and soak them in plenty of water for 8 hours or overnight.
- Drain the soaking water. Transfer the chickpeas to a pressure cooker.
- Add 3 cups of fresh water and 1 teaspoon of salt.
- Pressure cook on medium heat for 3-4 whistles, or for about 15-20 minutes, until the chickpeas are soft but hold their shape. They should be easily mashable between your fingers.
- Once the pressure releases naturally, drain any excess water completely and set the cooked chickpeas aside.
Prepare the Tempering (Tadka)
- Heat 2 tablespoons of coconut oil in a heavy-bottomed pan (kadai) over medium heat.
- Add 1 teaspoon of mustard seeds. Wait for them to splutter completely, which takes about 30-45 seconds.
- Add 1 teaspoon of urad dal and sauté for about 1 minute until it turns a light golden brown.
- Immediately add 2 broken dried red chilies, 1/4 teaspoon of hing, and a sprig of curry leaves. Sauté for 30 seconds until the curry leaves turn crisp and aromatic.
Combine and Finish
- Add the cooked and drained chickpeas to the pan with the tempering.
- Stir gently to coat the chickpeas evenly with the spices. Sauté for 2 minutes.
- Add 1/2 cup of fresh grated coconut and mix well. Cook for another 2-3 minutes, allowing the flavors to meld.
- Turn off the heat. If using, stir in 1 tablespoon of fresh lemon juice for a bright, tangy flavor.
- Serve the sundal warm as a healthy snack or a side dish.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a softer texture, add a pinch of baking soda while pressure cooking the chickpeas.
- 2Ensure mustard seeds have fully spluttered before adding other ingredients to avoid a bitter taste.
- 3Fresh or frozen grated coconut provides the best flavor and texture compared to desiccated coconut.
- 4Do not overcook the chickpeas; they should be tender but not mushy.
- 5If you forget to soak the chickpeas overnight, you can soak them in hot water for 2-3 hours before cooking.
Adapt it for your goals.
Legume Variation
This recipe works wonderfully with other legumes like black chickpeas (kala chana), green gram (pasi paruppu), or even kidney beans (rajma). Adjust cooking times accordingly.
Spicy Mango SundalSpicy Mango Sundal
For a tangy and spicy kick, add 1/4 cup of finely chopped raw green mango along with the coconut at the end.
Vegetable AdditionVegetable Addition
Add finely chopped carrots, cucumber, or bell peppers at the end for extra crunch, color, and nutrition. Do not cook them; add them after turning off the heat.
Sweet SundalSweet Sundal
For a sweet version (Vella Sundal), skip the chilies and tempering spices. Instead, cook the chickpeas and mix them with a syrup made from jaggery, cardamom powder, and grated coconut.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Chickpeas are a powerhouse of protein, essential for muscle repair, growth, and overall body function, making Sundal a great snack for vegetarians and vegans.
High in Dietary Fiber
The high fiber content in chickpeas promotes digestive health, helps regulate blood sugar levels, and provides a feeling of fullness, which can aid in weight management.
Rich in Essential Minerals
Sundal is a good source of important minerals like iron, which is crucial for blood health, and magnesium, which supports nerve and muscle function.
Provides Healthy Fats
The use of coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that can be a quick source of energy.
Frequently asked questions
Yes, Sundal is very healthy. It is rich in plant-based protein and dietary fiber from chickpeas, which aids in digestion and keeps you full longer. It's also low in calories and contains healthy fats from coconut.