Heart-Healthy Chickpea Sundal

Delight in the wholesome goodness of Heart-Healthy Chickpea Sundal, a traditional South Indian snack that's both nourishing and flavorful. Made with protein-rich chickpeas, aromatic curry leaves, golden urad dal, and a hint of heat from dried red chili, this recipe is lightly sautéed in heart-friendly coconut oil for a guilt-free treat. Enhanced with fragrant mustard seeds, freshly grated coconut, and a zesty splash of lemon juice, this sundal is a perfect blend of texture and taste. Ready in under 30 minutes (after soaking time), it's vegan, gluten-free, and packed with nutrients, making it an ideal snack, side dish, or meal-prep option. Garnished with fresh cilantro for a vibrant finish, this guilt-free delight brings authentic South Indian flavors straight to your table. Perfect for those seeking easy, healthy recipes with a hearty dose of plant-based protein!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup dried chickpeas
• 0.25 teaspoon turmeric powder
• 0.5 teaspoon salt
• 1 tablespoon coconut oil
• 0.5 teaspoon mustard seeds
• 1 teaspoon urad dal
• 1 whole dried red chili
• 10 leaves curry leaves
• 3 tablespoons grated coconut
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro

Directions

Step 1

Rinse 1 cup of dried chickpeas and soak them in water for 6-8 hours or overnight.

Step 2

Drain the soaked chickpeas and rinse them well. Add them to a pressure cooker with 2 cups of water, 0.25 teaspoon turmeric powder, and 0.5 teaspoon salt.

Step 3

Cook the chickpeas under pressure on medium heat for about 12-15 minutes or until they are soft but not mushy. If using a stovetop, simmer for 45-60 minutes until tender.

Step 4

Once cooked, drain the chickpeas and set aside.

Step 5

Heat 1 tablespoon coconut oil in a pan over medium heat.

Step 6

Add 0.5 teaspoon mustard seeds and let them splutter.

Step 7

Add 1 teaspoon urad dal and sauté until it turns golden brown.

Step 8

Break 1 dried red chili into pieces and add to the pan along with 10 curry leaves. Sauté for 30 seconds.

Step 9

Add the cooked chickpeas to the pan and mix well with the spices.

Step 10

Stir in 3 tablespoons of grated coconut and cook for 2-3 minutes.

Step 11

Remove from heat and add 1 tablespoon of lemon juice. Stir well to combine.

Step 12

Garnish with 2 tablespoons of fresh cilantro before serving.

Nutrition Facts

Serving size	268.7 grams (268.7g)

Amount per serving	% Daily Value*
Calories	949

Total Fat 31.70g	41%
Saturated Fat 17.30g	87%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 1238mg	54%
Total Carbohydrate 131.70g	48%
Dietary Fiber 37.80g	135%
Total Sugars 23.60g
Protein 40.90g	82%

Vitamin D 0IU	0%
Calcium 252mg	19%
Iron 14mg	79%
Potassium 2016mg	43%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.2%

Protein: 16.8%

Carbs: 54.0%