Chickpea Sundal Recipe
A Nutritious South Indian Snack for Anytime Enjoyment
Chickpea Sundal is a delightful South Indian dish made with brown chickpeas, spiced with green chilies and fresh ginger, and garnished with grated coconut and coriander. This healthy, high-protein snack is often prepared during festive occasions like Navratri but is equally enjoyable as a light snack throughout the year. With a mild and earthy flavor, Chickpea Sundal is not only delicious but also packed with nutrients that make it a wholesome addition to your diet.
Ingredients
| Ingredient | Quantity |
|---|---|
| Kala Chana (Brown Chickpeas) | 1 cup (soaked overnight) |
| Sunflower Oil | 1 teaspoon |
| Mustard Seeds | 1/2 teaspoon |
| Green Chillies, chopped | 1 teaspoon |
| Ginger, grated | 1 inch |
| Asafoetida (hing) | 1/4 teaspoon |
| Fresh Coconut, grated | 2 tablespoons |
| Coriander (Dhania) Leaves | Small bunch |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 6 g |
| Carbohydrates | 20 g |
| Dietary Fiber | 7 g |
| Fats | 3 g |
| Saturated Fat | 0.4 g |
| Sodium | 160 mg |
| Potassium | 300 mg |
Preparation & Cooking Times
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 20 minutes | 20 minutes | 40 minutes |
Servings
This recipe serves 5 people.
Instructions
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Prepare the Chickpeas: Begin by soaking 1 cup of kala chana (brown chickpeas) overnight in water. Drain and cook the chickpeas until soft yet firm, either by pressure cooking or boiling until tender.
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Heat the Oil and Add Spices: Place a pan on medium heat and add 1 teaspoon of sunflower oil. Once the oil is heated, add 1/2 teaspoon mustard seeds and allow them to crackle. The mustard seeds’ nutty aroma will start releasing as they begin to pop.
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Add Aromatics: Stir in the grated ginger and chopped green chilies, along with 1/4 teaspoon of asafoetida. Sauté these ingredients briefly, allowing the ginger to release its flavor and the green chilies to blend with the oil, which adds an extra kick to the dish.
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Incorporate the Chickpeas: Add the cooked chickpeas to the pan, followed by salt to taste. Stir-fry the mixture for a few minutes until all ingredients are well incorporated. The chickpeas should be well-coated with the spices and aromatics.
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Add Garnishes and Finish: Turn off the heat, then add 2 tablespoons of grated fresh coconut and a handful of chopped coriander leaves. Gently toss everything together, letting the coconut and coriander add a fresh, aromatic touch to the chickpeas.
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Serve and Enjoy: Serve the Chickpea Sundal hot or at room temperature. This dish is perfect as a tea-time snack, an addition to a festive spread, or a nutritious accompaniment to your meal.
Suggested Serving Ideas
Chickpea Sundal is traditionally served during festivals like Gollu (Navratri) in South India, but it’s equally enjoyable year-round. Pair it with a refreshing Mango Iced Tea during the summer or enjoy it as part of a meal alongside Keerai Sambar and Steamed Rice. This versatile dish fits perfectly into any meal or snack time, adding a protein boost and an authentic South Indian flavor to your day.
Enjoy your Chickpea Sundal as a wholesome snack or a side dish, bringing the taste of traditional South Indian cuisine to your table with every bite!
