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Chana Sundal

 

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sundal recipe | channa sundal | Tamilian chana sundal | healthy white chick peas sundal | with 25 images.

sundal recipe is a popular Tamilian street food snack had with chai. Learn to make channa sundal.

From beaches and parks to temples, sundal is ubiquitous in South India, especially Tamilnadu!

What is so special about sundal is that it is just as welcome on a hot summer’s day as on a cold winter’s evening!

channa sundal can be made with almost all legumes, but tastes especially good with white or brown chickpeas.

chana sundal is a healthy South Indian chana recipe made with coconut oil and urad dal. Chickpeas are high in fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount.

sundal is made often during festivals in South India like janmashtami and navratri. We have made channa sundal saatvik with no onions and garlic.

Enjoy sundal recipe | channa sundal | Tamilian chana sundal | healthy white chick peas sundal | with step by step photos.

Chana Sundal recipe - How to make Chana Sundal

Tags

South Indian Curries / SabzisTamil Nadu FoodEvening Tea SnacksIndian Tiffin Box, Lunch box, DabbaOnam recipes, Kerala Onam SadyaJanmashtamiNavratri Vrat

Soaking Time:  8 hours   Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients


For Chana Sundal
1 cup kabuli chana (white chick peas)
1 tbsp coconut oil or oil
1 tsp mustard seeds ( rai / sarson)
1 tsp urad dal (split black lentils)
1 whole dry kashmiri red chilli , broken into pieces
1/2 tsp asafoetida (hing)
2 tbsp freshly grated coconut
1 green chilli , finely chopped
salt to taste
2 tsp lemon juice

Method
For chana sundal
    For chana sundal
  1. To make {span class="bold1"}chana sundal{/span} clean, wash and soak the kabuli chana overnight in enough water. Next morning, drain and keep aside.
  2. Combine the kabuli chana with 2 cups of water and pressure cook for 4 to 5 whistles.
  3. Allow the steam to escape before opening the lid. Keep aside.
  4. Heat the coconut oil in a kadhai and add the mustard seeds.
  5. When the seeds crackle, add the urad dal, red chillies, mix well and add asafoetida and sauté on a medium flame till the dal turns light brown in colour, while stirring continuously.
  6. Add the kabuli chana, coconut, green chillies and salt, mix well and cook on a medium flame for another 4 to 5 minutes, while stirring continuously.
  7. Remove from the flame, add the lemon juice and mix well.
  8. Serve {span class="bold1"}chana sundal{/span} hot.

Variation:
    Variation:
  1. For a quick fix meal, simply add 2 cups of cooked rice and ¼ cup coconut milk to the sundal and toss well. Serve hot with fried papad and pickle.

Chana Sundal recipe with step by step photos

like sundal
  1. like sundal recipe | channa sundal | Tamilian chana sundal | healthy white chick peas sundal | then see recipes using kabuli chana

what is sundal made of ?
  1. what is sundal made of ? See below image of list of ingredients for chana sundal.

how to soak, cook kabuli chana
  1. Take a deep bowl, add slightly less than 1 cup raw kabuli chana, wash and cover them with enough water
  2. Cover it with a lid and keep aside to soak for 8 hours. If you are in a hurry and do not have much time then you can soak them in hot water and cover it. It will be done in 4 hours.
  3. This is how the kabuli chana looks after soaking.
  4. Drain well using a strainer.
  5. Soaked and drained kabuli chana.

benefits of chick peas
  1. Kabuli Chana ( white chick peas) : Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas. 

cooking the kabuli chana
  1. Put 2 cups soaked and drained  kabuli chana in a pressure cooker.
  2. Add salt and 3 cups of water.
  3. Pressure cook it for 4 to 5 whistles over a medium flame or until they are soft. Allow the steam to escape naturally and then carefully open the lid. 
  4. Drain the boiled kabuli chana using a strainer. 
  5. Keep aside. Soaked, cooked and drained kabuli chana.

making sundal
  1. To make sundal recipe | channa sundal | Tamilian chana sundal | healthy white chick peas sundal heat 1 tablespoon coconut oil in a kadhai. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics.
  2. Add 1 tsp mustard seeds ( rai / sarson).
  3. Add 1 tsp urad dal (split black lentils).
  4. Let the seeds crackle.
  5. Add 1 whole dry kashmiri red chilli , broken into pieces.
  6. Add 1/2 tsp asafoetida (hing).
  7. Mix well.
  8. Sauté on a medium flame till the dal turns light brown in colour, while stirring continuously.
  9. Add the kabuli chana.
  10. Add 2 tbsp freshly grated coconut.
  11. Add 1/2 tsp green chilli , finely chopped.
  12. Add salt to taste. We added 1/2 tsp salt.
  13. Mix well.
  14. Cook on a medium flame for another 4 to 5 minutes, while stirring continuously.
  15. Remove from the flame, add 1 tsp lemon juice.
  16. Mix sundal | channa sundal | Tamilian chana sundal | healthy white chick peas sundal | well.
  17. Serve sundal | channa sundal | Tamilian chana sundal | healthy white chick peas sundal | hot.

tips for sundal
  1. heat 1 tablespoon coconut oil in a kadhai. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics.
  2. Chana Sundal is rich in Fiber, Folic Acid, Magnesium, Calcium, Protein.
    1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 50% of RDA.
    2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 39% of RDA.
    3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 21% of RDA.
    4. Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 15% of RDA
    5. Protein : Protein is required for the managing the wear and tear of all cells of the body.  14% of RDA.

Nutrient values per serving
Energy212 cal
Protein7.6 g
Carbohydrates26.9 g
Fiber12.6 g
Fat8.3 g
Cholesterol0 mg
Vitamin A112.5 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B31.3 mg
Vitamin C3.9 mg
Folic Acid78.8 mcg
Calcium88.6 mg
Iron2.1 mg
Magnesium74.7 mg
Phosphorus145.9 mg
Sodium11.4 mg
Potassium399.8 mg
Zinc1.3 mg
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