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Kala Chana Sundal
Lunch • India
How to Make Kala Chana Sundal (Traditional & Healthy Version)
Kala Chana Sundal is an iconic South Indian snack, especially popular in Tamil Nadu and Andhra Pradesh. Made with black chickpeas (kala chana), this dish is a staple during the vibrant festival of Navratri, where it is offered as 'prasadam' to the goddess and shared with friends and family. The earthy flavor of kala chana, combined with the aromatic tempering of mustard seeds, curry leaves, and freshly grated coconut, creates a simple yet delicious protein-packed dish. Traditionally, Sundal is served in small portions during religious functions, but its nutritional value and light nature make it an ideal lunch or snack for modern, health-conscious lifestyles. Kala Chana Sundal is naturally vegetarian and can be easily adapted for vegan diets. Its minimal use of oil and absence of heavy spices makes it a favorite for those seeking authentic Indian flavors without excess calories. The crunch of coconut and the subtle heat from green chilies (mirchi) balance the soft bite of boiled kala chana, making it both satisfying and refreshing. Whether you enjoy it as a midday meal or a festive treat, this sundal is a wholesome way to celebrate Indian cuisine’s regional diversity and culinary heritage.
Ingredients(for 1 medium bowl (approx. 120g cooked kala chana))
- 1 cup Kala chana (black chickpeas) (soaked overnight)
- 3 tbsp Fresh coconut (grated, nariyal)
- 1 tsp Mustard seeds (rai)
- 10-12 Curry leaves (kadi patta)
- 1-2 Green chilies (finely chopped, mirchi)
- 1/8 tsp Hing (asafoetida) (optional, for flavor) - optional
- to taste Salt (namak)
- 1 tsp Cooking oil (preferably coconut oil)
- 1 tsp Lemon juice (nimbu ka ras) - optional
- 1 Dry red chili (optional, for extra spice) - optional
Instructions
- 1
Soak 1 cup kala chana overnight in plenty of water. Drain and rinse before cooking.
8 hours (soaking), 2 minutes (rinsing)
Overnight soaking ensures soft and easily digestible chana.
- 2
Pressure cook the soaked kala chana with fresh water and a pinch of salt for 3-4 whistles until soft but not mushy. Drain excess water.
15 minutes
Do not overcook; the kala chana should hold its shape.
- 3
Heat 1 tsp oil in a kadhai or pan. Add mustard seeds (rai) and let them splutter. Add curry leaves, chopped green chilies, and hing. Sauté for 1 minute.
2 minutes
Use coconut oil for authentic flavor.
- 4
Add the cooked kala chana to the pan and toss well. Adjust salt if needed. Sauté on medium heat for 2-3 minutes so the flavors blend.
3 minutes
Stir gently to avoid mashing the chana.
Why This Dish is Healthy
This recipe is a healthy choice because it is naturally low in calories, high in protein, and free from refined sugars or heavy fats. It uses boiled legumes, fresh coconut, and aromatic tempering to maximize flavor without compromising on nutrition. Kala chana’s low glycemic index helps regulate blood sugar, making it suitable for weight loss and diabetic diets. The dish is also rich in vitamins, minerals, and antioxidants, supporting overall wellness.
Kala Chana Sundal is packed with plant-based protein, complex carbohydrates, and dietary fiber, making it beneficial for muscle building, sustained energy release, and digestive health. Kala chana is loaded with minerals like iron, magnesium, and phosphorus, which are essential for blood health and bone strength. The addition of coconut provides healthy fats and micronutrients, while the use of minimal oil and natural ingredients ensures the dish remains low in saturated fat and cholesterol.
Pro Tips
- 💡Tip 1: Soak kala chana thoroughly for even cooking and better digestion.
- 💡Tip 2: Use freshly grated coconut for best taste and texture.
- 💡Tip 3: For a no-oil version, dry roast the tempering ingredients before adding kala chana.
Storage & Serving
Store leftover Sundal in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving. Avoid adding coconut if storing for later; mix in fresh coconut just before eating.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 190.0 kcal |
