Black Chickpeas Sundal
Lunch • India
How to Make Black Chickpeas Sundal (Traditional & Healthy Version)
Black Chickpeas Sundal, known locally as Kala Chana Sundal, is a cherished South Indian dish, especially popular during festivals like Navaratri. This nutritious and lightly spiced preparation is made by tempering boiled black chickpeas with mustard seeds, coconut, and curry leaves, creating a flavorful snack or lunch side that embodies the rich culinary traditions of Tamil Nadu and Karnataka. Its savory taste, crunchy texture, and aromatic tempering make it a favorite among all age groups. In South Indian households, Sundal is more than just a recipe; it's a symbol of celebration and sharing, often prepared as 'prasadam' (offering) during religious festivals. The combination of protein-packed kala chana, coconut, and minimal oil makes it both satiating and light. Its simplicity allows the natural flavors of the ingredients to shine, and the dish can be easily adapted to suit various health needs without losing authenticity. Black Chickpeas Sundal is an ideal choice for those seeking wholesome Indian vegetarian recipes that are both traditional and health-conscious.
Ingredients(for 1 medium bowl (about 150g))
- 1 cup Black chickpeas (kala chana) (soaked overnight)
- 2 tablespoons Fresh grated coconut (nariyal)
- 1/2 teaspoon Mustard seeds (rai)
- 8-10 Curry leaves (kadi patta)
- 1 Green chilli (finely chopped, hari mirch)
- 1 pinch Asafoetida (hing) - optional
- to taste Salt (namak)
- 1 teaspoon Oil (prefer coconut or groundnut oil)
- 1/2 teaspoon Grated ginger (adrak) - optional
- 1 teaspoon Lemon juice (optional, for tanginess) - optional
Instructions
- 1
Rinse and soak black chickpeas (kala chana) overnight in ample water. Drain and pressure cook with fresh water and a pinch of salt for 3-4 whistles until soft but not mushy.
10 minutes
Soaking overnight ensures quicker cooking and better digestion.
- 2
Drain the cooked chickpeas and set aside. Reserve a little cooking liquid if you prefer a moister sundal.
2 minutes
Do not overcook; the chickpeas should hold their shape.
- 3
Heat oil in a kadhai or deep pan. Add mustard seeds (rai) and let them splutter.
2 minutes
For authentic flavor, use coconut oil.
- 4
Add hing (asafoetida), curry leaves, chopped green chilli, and grated ginger. Sauté for 1 minute until aromatic.
1 minute
Adjust green chilli for desired spice level.
Why This Dish is Healthy
This dish is a healthy choice as it uses steamed black chickpeas, which are high in protein and fiber, helping you stay full longer. It’s prepared with very little oil and no heavy cream or butter, making it low in calories and saturated fat. The use of fresh coconut, ginger, and green chilli adds antioxidants, while the absence of refined ingredients makes it perfect for weight management and overall wellness.
Black Chickpeas Sundal is rich in plant-based protein, dietary fiber, and essential minerals like iron, magnesium, and potassium. Kala chana is a low glycemic index legume, which supports blood sugar management. The addition of coconut provides healthy fats and micronutrients. Minimal oil and natural spices make this dish easy to digest and heart-friendly. It’s a wholesome option for vegetarians and those looking to increase protein and fiber intake.
Pro Tips
- 💡Tip 1: Always soak kala chana overnight for better texture and easier digestion.
- 💡Tip 2: Use fresh grated coconut instead of desiccated for authentic taste.
- 💡Tip 3: Add a squeeze of lemon juice just before serving to enhance freshness and flavor.
Storage & Serving
Store leftover sundal in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving, or enjoy at room temperature. Avoid adding coconut if storing for later; mix in fresh before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
