Heart-Healthy Chickpea Sundal
Wholesome, flavorful, and brimming with nutrition, Heart-Healthy Chickpea Sundal is a delightful South Indian-inspired dish that's perfect as a snack or side. This recipe begins with tender, protein-packed chickpeas cooked with a vibrant mix of spices, including mustard seeds, turmeric, and curry leaves, lightly toasted in aromatic coconut oil. The addition of grated coconut enhances its texture and adds natural sweetness, while a splash of tangy lemon juice brightens every bite. Finished with a fresh sprinkle of cilantro, this quick-to-make sundal is as nourishing as it is delicious, making it ideal for heart-friendly eating. Rich in plant-based protein, fiber, and healthy fats, this dish is a guilt-free treat that's ready in just 30 minutes. Perfect for vegan diets and a great gluten-free option, it’s sure to impress at any gathering!
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Recipe Information
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
Instructions
Rinse 1 cup of dried chickpeas and soak them in water for 6-8 hours or overnight.
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.
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.
Once cooked, drain the chickpeas and set aside.
Heat 1 tablespoon coconut oil in a pan over medium heat.
Add 0.5 teaspoon mustard seeds and let them splutter.
Add 1 teaspoon urad dal and sauté until it turns golden brown.
Break 1 dried red chili into pieces and add to the pan along with 10 curry leaves. Sauté for 30 seconds.
Add the cooked chickpeas to the pan and mix well with the spices.
Stir in 3 tablespoons of grated coconut and cook for 2-3 minutes.
Remove from heat and add 1 tablespoon of lemon juice. Stir well to combine.
Garnish with 2 tablespoons of fresh cilantro before serving.
Nutrition Facts
Calories |
949 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 17.3 g | 86% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1238 mg | 54% | |
| Total Carbohydrate | 131.7 g | 48% | |
| Dietary Fiber | 37.8 g | 135% | |
| Total Sugars | 23.6 g | ||
| Protein | 40.9 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 252 mg | 19% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 2016 mg | 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.
