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Chana Sundal
Snacks • India
How to Make Chana Sundal (Traditional & Healthy Version)
Chana Sundal is a classic South Indian snack, cherished especially during the vibrant Navratri festival. Originating from Tamil Nadu, this recipe features boiled chana (chickpeas) tempered with aromatic spices and fresh coconut, making it both flavorful and nourishing. The dish stands out for its simplicity and wholesome ingredients, offering a delightful blend of nutty chickpeas and the subtle crunch of grated coconut. Chana Sundal is often prepared as a 'prasadam' (offering) in temples and homes during festive occasions, symbolizing purity and health. Taste-wise, Chana Sundal is mildly spiced, with a hint of heat from green chilies and earthy tones from mustard seeds and curry leaves. The addition of coconut lends a pleasant sweetness and texture, perfectly balancing the flavors. As a snack, it is light yet filling, making it a favorite for those seeking healthier options in Indian cuisine. Whether enjoyed as part of festival celebrations or as an everyday snack, Chana Sundal embodies the rich culinary traditions of South India and promotes mindful, nutritious eating.
Ingredients(for 1 bowl (approx. 150g cooked chana sundal))
- 1 cup Chana (kabuli chana/chickpeas) (soaked overnight)
- 2 tablespoons Grated fresh coconut (optional in weight loss version)
- 1/2 teaspoon Mustard seeds (rai)
- 1 teaspoon Urad dal (split black gram) (for tempering)
- 1 Green chili (finely chopped)
- 8-10 Curry leaves (kadi patta)
- 1 pinch Hing (asafoetida)
- to taste Salt
- 1 teaspoon Oil (preferably coconut oil) (cold-pressed for health)
- 1 teaspoon Lemon juice (optional, for extra tang) - optional
Instructions
- 1
Soak the chana (chickpeas) overnight in ample water. Drain and rinse well before cooking.
5 minutes
Soaking improves digestibility and reduces cooking time.
- 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.
- 3
Heat oil in a tawa or kadhai. Add mustard seeds; let them splutter. Next, add urad dal and sauté till golden.
3 minutes
Use coconut oil for authentic flavor and heart-healthy fats.
- 4
Add chopped green chili, curry leaves, and hing. Sauté for a few seconds until fragrant.
2 minutes
Adjust chili quantity for preferred spice level.
Why This Dish is Healthy
Chana Sundal is an ideal healthy snack for calorie-conscious individuals, thanks to its high protein and fiber content that promotes satiety and aids weight management. The use of minimal oil and absence of refined ingredients make it a wholesome choice. The recipe avoids deep frying and excessive spices, keeping it easy on the stomach and suitable for most dietary needs. Its low glycemic index supports stable blood sugar levels, making it great for diabetics.
Chana Sundal is rich in plant-based protein, dietary fiber, and essential vitamins like B6 and folate. Chickpeas provide complex carbohydrates for sustained energy, while coconut adds healthy fats and minerals like manganese. The tempering uses minimal oil, making it heart-friendly. Curry leaves and mustard seeds contribute antioxidants and micronutrients, supporting digestion and overall wellness. This snack is naturally gluten-free, low in cholesterol, and suitable for vegetarian diets.
Pro Tips
- 💡Tip 1: Use freshly grated coconut for best flavor and texture.
- 💡Tip 2: Adjust green chili to suit your spice tolerance, especially for kids.
- 💡Tip 3: Always add coconut after turning off the flame to preserve its nutrients.
Storage & Serving
Store Chana Sundal in an airtight container in the refrigerator for up to 2 days. Bring to room temperature or lightly warm before serving. Avoid freezing, as coconut texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
| Protein | 8.0 g |
| Carbohydrates | 20.0 g |
| Total Fat | 4.0 g |
| Fiber | 5.0 g |
