Chana Sundal Vrat 3
Lunch • India
How to Make Chana Sundal Vrat 3 (Traditional & Healthy Version)
Chana Sundal Vrat 3 is a beloved South Indian dish, especially popular during Navratri and other vrat (fasting) days. This protein-packed snack is made using boiled kala chana (black chickpeas) tempered with aromatic spices and fresh coconut. It is light, nourishing, and absolutely delicious, making it an ideal lunch or tiffin option for those seeking wholesome Indian recipes. The dish is often prepared in Tamil Nadu and Karnataka, where Sundal is offered as prasadam (offering) during festivals and temple events. Its simplicity, yet depth of flavor, comes from the traditional tadka (tempering) of mustard seeds, curry leaves, and green chilies, which infuse the chana with a vibrant aroma and taste. Chana Sundal Vrat 3 is not only easy to digest but also gluten-free and naturally vegetarian, aligning perfectly with fasting traditions. The addition of grated nariyal (coconut) provides a subtle sweetness and texture, balancing the earthy notes of black chickpeas. This dish is a smart choice for health-conscious individuals, offering sustained energy, plenty of dietary fiber, and a satisfying taste. Enjoying Chana Sundal during lunch keeps you fuller for longer without adding unwanted calories, making it a staple for Indian households during festival times and regular meals alike.
Ingredients(for 1 medium bowl (approx. 150g cooked chana sundal))
- 1 cup Kala chana (black chickpeas) (Soaked overnight)
- 3 tablespoons Fresh grated coconut (Nariyal)
- 8-10 leaves Curry leaves (Kadi patta)
- 1 Green chili (Finely chopped, Hari mirch)
- 1/2 teaspoon Mustard seeds (Rai)
- 1 teaspoon Coconut oil (Preferred for authentic flavor)
- A pinch Asafoetida (Hing, optional for fasting) - optional
- To taste Salt (Sendha namak for vrat)
- 1 teaspoon Lemon juice (Nimbu ras) - optional
- 1/2 teaspoon Grated ginger (Adrak, optional) - optional
Instructions
- 1
Soak the kala chana overnight in enough water. Drain and pressure cook with fresh water and a pinch of salt (sendha namak for vrat) until soft but not mushy, about 3-4 whistles.
15 minutes
Do not overcook; the chana should retain shape.
- 2
Heat coconut oil in a kadhai or pan. Add mustard seeds and let them splutter. Add curry leaves, green chili, and a pinch of hing (if using). Sauté for a few seconds until aromatic.
2 minutes
Use coconut oil for authentic South Indian flavor.
- 3
Add the boiled and drained kala chana to the pan. Toss well so the tempering coats all the chickpeas.
2 minutes
Stir gently to avoid breaking the chana.
- 4
Add grated coconut and ginger (if using). Mix thoroughly, allowing the coconut to warm and release its flavor.
2 minutes
Add coconut at the end to preserve its freshness.
Why This Dish is Healthy
Chana Sundal Vrat 3 is a wholesome, low-calorie dish that fits perfectly into vegetarian and fasting diets. It is naturally gluten-free, high in protein, and contains no refined ingredients or heavy spices. The combination of boiled kala chana and coconut delivers a balanced meal with complex carbohydrates, good fats, and essential micronutrients, making it ideal for weight management and overall wellness.
Kala chana is an excellent plant-based protein source, rich in dietary fiber, iron, and B vitamins. It supports digestive health, helps regulate blood sugar, and provides sustained energy. The use of coconut oil and fresh coconut adds healthy fats, while the minimal use of oil keeps the dish light. Curry leaves and ginger offer antioxidants and anti-inflammatory properties, making Chana Sundal a nourishing option for daily meals.
Pro Tips
- 💡Tip 1: Soak kala chana overnight for faster cooking and better digestion.
- 💡Tip 2: Add coconut only after turning off the flame to retain its fresh taste.
- 💡Tip 3: For extra flavor, add a pinch of black pepper or cumin seeds to the tadka.
Storage & Serving
Store leftover Chana Sundal in an airtight container in the refrigerator for up to 2 days. Reheat gently or serve at room temperature. Avoid freezing to preserve texture and flavor.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
