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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.
Soak and Cook Chickpeas
Prepare the Tempering (Tadka)
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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.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 180.13 calories per serving with 4.63g of protein, it's a beginner-friendly recipe perfect for snack or side_dish.
Combine and Finish
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.
For a tangy and spicy kick, add 1/4 cup of finely chopped raw green mango along with the coconut at the end.
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.
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.
Chickpeas are a powerhouse of protein, essential for muscle repair, growth, and overall body function, making Sundal a great snack for vegetarians and vegans.
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.
Sundal is a good source of important minerals like iron, which is crucial for blood health, and magnesium, which supports nerve and muscle function.
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.
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.
One serving of Sundal (approximately 1 cup or 150g) contains around 250-300 calories, depending on the amount of oil and coconut used. It's a nutritious and filling snack.
Absolutely! Using canned chickpeas is a great time-saver. Simply drain the liquid, rinse the chickpeas thoroughly under running water, and add them directly to the tempering in Step 3. Skip the soaking and pressure cooking steps.
Sundal can be stored 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.
Urad dal cooks very quickly. To prevent it from burning, ensure your heat is on medium, and add it right after the mustard seeds have finished spluttering. Stir it continuously until it turns a light golden color, which should only take about a minute.