Sundal

May 15, 2023May 15, 20230 0
Delicious and Healthy Sundal Recipe
in Appetizer

Prep

10 min + 3 hours soaking time

Cook

25 min

Ready In

35 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup dried chickpeas
3 cups water
1 tablespoon cooking oil
1 teaspoon skinned split black lentils ( urad dal )
1 teaspoon mustard seeds
2 dried red chile peppers
2 green chile peppers , halved lengthwise
1/2 mango , grated
1/2 cup fresh grated coconut
1 sprig fresh curry leaves
1 pinch asafoetida powder
salt to taste
fresh lemon juice

Nutrision Information

Servings Per Recipe
4
Calories
217
Sugar
5g
Fat
8g
Sundal is a South Indian dish and is commonly prepared during festivals, auspicious occasions, and as a snack. It is a simple yet flavorful dish made with boiled chickpeas and a mix of spices and herbs. The key ingredient in Sundal is the use of grated coconut, which adds a nutty flavor and aroma to the dish. Traditionally, Sundal is prepared with a variety of legumes and beans. It makes for a perfect snack to enjoy on a rainy day or as a side dish along with steamed rice.

Instructions

1.Soak the dried chickpeas in water for at least 3 hours or overnight.
2.Drain the water and pressure cook the chickpeas with 3 cups of fresh water and salt for 6-7 whistles.
3.Heat the cooking oil in a pan and add the skinned split black lentils, mustard seeds, dried red chile peppers and curry leaves. Sauté them until they start to pop.
4.Add the grated mango, halved green chile peppers, fresh grated coconut, asafoetida powder and salt. Sauté well for 2-3 minutes.
5.Add the cooked chickpeas and mix well until all the ingredients are combined.
6.Cook for a few minutes and add fresh lemon juice to give it a tangy flavor.
7.Serve the dish hot or cold as per your preference.

PROS

Sundal is a healthy, protein-packed snack that can help control blood sugar levels and provide sustained energy.

It is easy to make and the ingredients used are easily available.

It is a perfect snack to enjoy during the mid-day slump or post-workout.

CONS

This recipe requires soaking and pressure cooking the chickpeas beforehand, which can take some time.

It may not be suitable for those with nut or coconut allergies due to the presence of grated coconut in the recipe.

HEALTH & BENEFITS

Chickpeas are a good source of dietary fiber, iron, and protein. Studies suggest that consuming chickpeas can help lower cholesterol levels and promote satiety and weight loss.
Mangoes are a rich source of vitamins A and C, which helps boost immunity and maintains healthy skin, vision, and bone health.
Green chilies contain capsaicin, which helps in weight loss, controls blood sugar levels, and reduces inflammation.

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