Low Fat Chickpea Sundal
Discover the vibrant flavors of South India with this *Low Fat Chickpea Sundal*, a nutritious and guilt-free snack or side dish that's as wholesome as it is delicious. Crafted with protein-packed chickpeas, aromatic curry leaves, and a touch of zesty lemon juice, this recipe strikes the perfect balance between health and taste. The minimal use of oil keeps it light, while the addition of grated coconut and tempering spices like mustard seeds and asafoetida infuses it with irresistible fragrance and texture. Ready in just under 40 minutes, this simple yet satisfying dish can be enjoyed warm or at room temperature, making it ideal for everything from midday cravings to festive gatherings. Perfect for those looking for a vegan, gluten-free, and low-fat option, this sundal recipe is a delightful demonstration of how wholesome ingredients can create unforgettable flavors.
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Recipe Information
Ingredients
- 1 cup Dried chickpeas
- 3 cups Water
- 0.5 teaspoon Salt
- 2 tablespoons Grated coconut
- 10 leaves Curry leaves
- 0.5 teaspoon Mustard seeds
- 1 teaspoon Urad dal
- 1 whole Dried red chili
- 0.25 teaspoon Asafoetida
- 1 teaspoon Lemon juice
- 1 teaspoon Vegetable oil
Instructions
Rinse the chickpeas thoroughly and soak them in 3 cups of water overnight or for at least 8 hours.
Drain the soaked chickpeas and transfer them to a pressure cooker. Add 1.5 cups of fresh water and a pinch of salt. Pressure cook the chickpeas on medium heat for about 3-4 whistles or until they are tender.
Once cooked, drain the chickpeas and set them aside for later use.
In a pan, heat 1 teaspoon of vegetable oil over medium heat. Add mustard seeds and let them crackle.
Add urad dal, dried red chili, and asafoetida to the pan. Sauté until the dal turns golden brown.
Add the curry leaves and sauté for a few seconds until they turn crisp.
Lower the heat and add the cooked chickpeas to the pan. Mix well to evenly coat them with the seasoning.
Add grated coconut and salt to taste, mixing well to combine all the ingredients together.
Remove the pan from the heat and stir in the lemon juice.
Serve the Low Fat Chickpea Sundal warm or at room temperature as a healthy snack.
Nutrition Facts
Calories |
839 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.5 g | 26% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1255 mg | 55% | |
| Total Carbohydrate | 130.0 g | 47% | |
| Dietary Fiber | 37.0 g | 132% | |
| Total Sugars | 23.0 g | ||
| Protein | 40.5 g | 81% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 292 mg | 22% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 1931 mg | 41% | |
*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.
