Mediterranean Diet Chickpea Sundal
Elevate your plant-based meal game with this Mediterranean Diet Chickpea Sundal, a vibrant fusion of Indian-inspired flavors and Mediterranean essentials. Perfectly tender canned chickpeas are tossed with aromatic spices like mustard and cumin seeds, sautéed garlic, dried red chilies, and fresh curry leaves, all brought together with a drizzle of olive oil. A splash of zesty lemon juice and a sprinkle of chopped cilantro add a refreshing finish to this protein-packed dish. Ready in just 25 minutes, this warm or room-temperature delight makes for a quick and healthy side dish or snack that's both gluten-free and vegan. With its stress-free preparation and bold flavors, this chickpea sundal is an irresistible addition to your Mediterranean diet menu!
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Recipe Information
Ingredients
- 2 cups canned chickpeas
- 2 tablespoons olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 2 garlic cloves, minced
- 2 dried red chilies
- 10 curry leaves
- 2 tablespoons lemon juice
- 2 tablespoons fresh cilantro, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water.
In a large pan, heat the olive oil over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds, minced garlic, dried red chilies, and curry leaves to the pan, sautéing for about 1-2 minutes until the garlic is fragrant and lightly golden.
Introduce the drained chickpeas into the pan and toss well to combine with the spices.
Season with salt and black pepper, ensuring the chickpeas are evenly coated.
Continue to cook on medium heat for about 5 minutes, stirring occasionally, until the chickpeas are heated through and well-spiced.
Remove the pan from heat, stir in the lemon juice, and adjust seasoning if needed.
Garnish with fresh cilantro just before serving and enjoy warm or at room temperature.
Nutrition Facts
Calories |
878 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.9 g | 50% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2598 mg | 113% | |
| Total Carbohydrate | 110.7 g | 40% | |
| Dietary Fiber | 34.1 g | 122% | |
| Total Sugars | 14.0 g | ||
| Protein | 29.9 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 627 mg | 48% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 2251 mg | 48% | |
*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.
