Sundal, also known as a traditional South Indian salad, is a popular snack or side dish made from various legumes and pulses. Whether you are looking for a healthy evening snack or planning a function, Chana Sundal makes for a perfect choice. Sundal is not just limited to one variety—there are multiple sundal varieties, each packed with flavor and nutrition. From black chana sundal to white channa sundal, and even pattani sundal (green peas), this dish offers endless possibilities.
What is Sundal in English?
In English, “Sundal” translates to legume salad or stir-fried legumes, where cooked legumes like chickpeas, peas, or beans are tempered with spices and sometimes topped with grated coconut. It’s a light, protein-rich dish that can be served as a healthy snack or an appetizer.
Chana Sundal Recipe:
Here’s a simple sundal recipe for the popular white channa sundal (Chickpea Sundal) that you can easily prepare at home:
Ingredients:
- 1 Cup white chickpeas(soaked and cooked)
- 1/4 cup grated coconut
- 1 tsp mustard seeds
- 2 dried red chilies
- 1 green chili
- A pinch of asafoetida (hing)
- 8-10 curry leaves
- Salt to taste
- 1/2 tsp turmeric powder
- 1 tbsp coconut oil
- Lemon juice and coriander for garnish
Instructions:
1.Cook the chickpeas until soft. Drain the water and set aside.
2.Peanut Sundal: Combine roasted peanuts with your sundal to add an extra crunch and protein boost.
3.Rajma Sundal: Use kidney beans (rajma) for a variation rich in iron and fiber.
4.Pattani Sundal (Green Peas): Softened green peas make a mildly sweet and healthy sundal option.
5.Beach Sundal (Sundal Salad): This popular street food is made with chickpeas and lots of fresh coconut, often sold at South Indian beaches.
Sundal Varieties for Healthy Snacking:
- Masala Sundal: For a spicier version, add some garam masala and cumin powder to your sundal for a rich, flavorful twist.
- Peanut Sundal: Combine roasted peanuts with your sundal to add an extra crunch and protein boost.
- Rajma Sundal: Use kidney beans (rajma) for a variation rich in iron and fiber.
- Pattani Sundal (Green Peas): Softened green peas make a mildly sweet and healthy sundal option.
- Beach Sundal (Sundal Salad): This popular street food is made with chickpeas and lots of fresh coconut, often sold at South Indian beaches.
Health Benefits of Sundal:
- Protein-Rich: Chickpeas, rajma, and other legumes provide high amounts of protein, approximately 19 grams of protein per 100g for black channa, making it a perfect healthy evening snack.
- Low in Calories: One serving of sundal contains minimal calories, making it ideal for those looking for evening snacks for weight loss. The estimated sundal calories per serving range between 120-150, depending on the legume used.
- High in Fiber: Chickpeas and legumes are excellent sources of dietary fiber, supporting digestion and helping to control appetite.
- Black Channa Benefits: Black channa (black chickpeas) is particularly beneficial due to its high iron content, making it a great addition to the diet for improving energy and boosting immunity.
Chana Sundal for Kids and Weight Loss:
If you’re looking for evening snacks for kids, channa sundal or masala sundal is a great option. It’s not only nutritious but also easy to eat and packed with flavor, ensuring that kids enjoy it as a healthy evening snack. Additionally, its high protein and fiber content make it a go-to for those seeking evening snacks for weight loss.
Chana Sundal-Perfect for Functions:
Chana Sundal is commonly prepared during festivals like Navaratri, where it’s offered as prasadam (offering) in South Indian temples and homes. It’s a versatile dish that can also be served as an appetizer at any type of gathering—whether it’s a traditional function or a casual party. Its mild flavor and health benefits make it a crowd-pleaser, suitable for both kids and adults.
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Conclusion: Try Chana Sundal Today!
Chana Sundal is more than just a festival dish; it is a nutritious, versatile, and easy-to-make snack that fits well into any meal plan. From black channa sundal to karamani sundal and sundal salad, the possibilities are endless. Incorporating this into your diet brings a host of benefits, from protein and fiber to essential nutrients, making it the perfect addition to your healthy snack ideas.
