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
- 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)
- to taste Salt (namak)
- 1 tsp Cooking oil (preferably coconut oil)
- 1 tsp Lemon juice (nimbu ka ras)
- 1 Dry red chili (optional, for extra spice)
Step-by-step instructions
Step 1 · Soak 1 cup kala chana overnight in plenty of water
Soak 1 cup kala chana overnight in plenty of water. Drain and rinse before cooking.
Step 2 · Pressure cook the soaked kala chana with fresh water and a pinch of...
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.
Step 3 · Heat 1 tsp oil in a kadhai or pan
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.
Step 4 · Add the cooked kala chana to the pan and toss well
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.
Step 5 · Switch off the heat and mix in grated fresh coconut
Switch off the heat and mix in grated fresh coconut. Toss gently to combine evenly.
Step 6 · Optional: Drizzle freshly squeezed lemon juice for a tangy finish
Optional: Drizzle freshly squeezed lemon juice for a tangy finish. Mix well and serve warm.
Why this recipe 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.
A note on tradition
Kala Chana Sundal holds a special place in South Indian festivities, particularly during Navratri and Ganesh Chaturthi, when it is offered as 'prasadam' in temples and homes. Its simplicity and nutritional value make it a popular choice for vrat (fasting) days and as a healthy snack for children. Regional variations include the use of different legumes like white chana or green gram, but kala chana Sundal is cherished for its earthy flavor and auspicious significance.