Sundal

Sundal is a nutritious South Indian dish made from chickpeas, tempered with spices and garnished with coconut. This protein-rich dish is not only healthy but also packed with flavor, making it a perfect light lunch option.

Ingredients

• Chickpeas (soaked and cooked) - 1 cup
• Coconut (grated) - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Urad dal - 1 teaspoon
• Curry leaves - 5-6 leaves
• Green chili (finely chopped) - 1 small
• Turmeric powder - 1/4 teaspoon
• Salt - to taste
• Oil (preferably coconut or vegetable) - 1 tablespoon
• Lemon juice - 1 tablespoon
• Coriander leaves (chopped) - 2 tablespoons

Steps

1. Soak the chickpeas in water overnight and then cook them until tender. Drain and set aside.
2. In a pan, heat the oil over medium heat. Add the mustard seeds and let them splutter.
3. Add the urad dal and sauté until it turns golden brown.
4. Stir in the curry leaves and chopped green chili, cooking for another minute.
5. Add the cooked chickpeas and turmeric powder to the pan. Mix well and sauté for 5 minutes.
6. Add salt to taste and mix again. Remove from heat.
7. Stir in the grated coconut and lemon juice, combining everything well.
8. Garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 6 g
• Unsaturated Fat: 2 g
• Water: 0.3 L

Health Benefits

• Rich in protein, aiding muscle repair and growth.
• High in dietary fiber, promoting digestive health.
• Contains healthy fats from coconut, supporting heart health.

Tags