White Chana Sundal
Lunch • India
How to Make White Chana Sundal (Traditional & Healthy Version)
White Chana Sundal is a classic South Indian dish, celebrated for its wholesome goodness and simplicity. Traditionally prepared during Navaratri and other festive occasions, Sundal is made using boiled white chana (kabuli chana or chickpeas) tossed with coconut, mustard seeds, and aromatic curry leaves. This protein-rich snack is not only a staple during festivals but also a popular lunchbox item across Tamil Nadu and Karnataka. The dish offers a delightful blend of nutty chickpeas, fresh coconut, and a subtle spice tempering, making it both nutritious and flavorful. Sundal is a perfect example of how South Indian cuisine uses minimal ingredients to create comforting and healthy meals. Its light seasoning keeps the dish low in calories, making it ideal for calorie-conscious individuals. The addition of grated coconut and mustard seeds gives Sundal a unique taste, while curry leaves and green chilies add traditional Indian flavors. Whether enjoyed as a mid-day snack, a side for lunch, or during religious gatherings, White Chana Sundal embodies both the cultural and nutritional richness of Indian food.
Ingredients(for 1 cup per serving)
- 1 cup White Chana (Kabuli Chana) (soaked overnight)
- 1/4 cup Fresh Coconut (grated, nariyal)
- 1/2 tsp Mustard Seeds (rai)
- 8-10 leaves Curry Leaves (kadi patta)
- 1-2 Green Chilies (finely chopped, hari mirch)
- 1 tsp Oil (preferably coconut oil)
- to taste Salt (namak)
- a pinch Hing (Asafoetida) (optional, hing) - optional
- 1 tsp Urad Dal (split black gram, optional) - optional
Instructions
- 1
Wash and soak white chana (kabuli chana) overnight in enough water. Drain and rinse before cooking.
5 minutes
Soaking ensures soft, evenly cooked chana and improves digestibility.
- 2
Pressure cook the soaked chana with a pinch of salt for 3-4 whistles until soft but not mushy. Drain excess water.
10 minutes
Do not overcook; the chana should retain shape for a perfect Sundal texture.
- 3
Heat oil in a kadhai (pan). Add mustard seeds and let them splutter. Add urad dal, hing, and sauté until urad dal turns golden.
3 minutes
Use coconut oil for authentic flavor and better heart health.
- 4
Add chopped green chilies and curry leaves. Sauté for a minute to release their aroma.
2 minutes
Adjust green chilies to suit your spice preference.
Why This Dish is Healthy
This Sundal recipe avoids deep frying and uses minimal oil, making it lower in calories and fat. With high protein content from chana and dietary fiber, it supports satiety and weight management. Grated coconut adds healthy fats without excess calories. Sundal is suitable for those seeking a light, wholesome meal, perfect for lunch or as a nutritious snack for calorie-conscious eaters.
White Chana Sundal is a nutrient-dense dish, rich in plant-based protein, dietary fiber, and complex carbohydrates. Chickpeas provide essential vitamins like B6 and folate, as well as minerals such as iron, magnesium, and potassium. The addition of coconut offers healthy fats while mustard seeds and curry leaves bring antioxidants and phytonutrients. This dish is naturally gluten-free, supports digestive health, and helps maintain energy levels, making it excellent for balanced nutrition.
Pro Tips
- 💡Tip 1: Soak chana overnight for faster cooking and better digestion.
- 💡Tip 2: Use fresh coconut for the best aroma and taste.
- 💡Tip 3: Add a squeeze of lemon for a tangy twist just before serving.
Storage & Serving
Store Sundal in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or microwave before serving. Avoid freezing, as coconut loses texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 155.0 kcal |
