Soy-Free Chickpea Sundal
Discover the vibrant flavors of Soy-Free Chickpea Sundal, a wholesome South Indian snack that’s bursting with aroma and texture. Made with protein-rich chickpeas, this recipe skips soy products to cater to dietary preferences while preserving the authentic essence of sundal. It features a medley of tempered spices—mustard seeds, urad dal, dried red chili, and hing—paired with fresh curry leaves and grated coconut for a delightful crunch and depth of flavor. Finished with a splash of lemon juice, this healthy and refreshing dish is perfect as a midday pick-me-up or a light side to complement your meal. Easily prepared in under 30 minutes, Soy-Free Chickpea Sundal offers a satisfying and nourishing option for your snack repertoire!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Dry chickpeas
- 4 cups Water
- 2 tablespoons Oil (coconut or sunflower)
- 1 teaspoon Mustard seeds
- 1 teaspoon Urad dal
- 1 whole Dried red chili
- 0.25 teaspoon Hing (asafoetida)
- 10 leaves Curry leaves
- 0.25 cup Grated coconut
- 0.5 teaspoon Salt
- 1 tablespoon Lemon juice
Instructions
Rinse 1 cup of dry chickpeas thoroughly under running water. Soak them in 4 cups of water overnight or for at least 8 hours.
Drain the soaked chickpeas and transfer them to a medium-sized pot. Add enough fresh water to cover the chickpeas by about an inch.
Bring the water to a boil, then reduce the heat to a simmer and cook the chickpeas for approximately 20-25 minutes or until they are tender but not mushy. Drain the cooked chickpeas and set aside.
Heat 2 tablespoons of coconut or sunflower oil in a large pan over medium heat. Once the oil is hot, add 1 teaspoon of mustard seeds and allow them to splutter.
Add 1 teaspoon of urad dal to the pan and roast it until it turns golden brown.
Break 1 dried red chili into half and add it to the pan along with 0.25 teaspoon of hing (asafoetida) and 10 curry leaves. Sauté for 30 seconds until the curry leaves become aromatic.
Stir in the drained chickpeas, ensuring they are evenly coated with the tempered spices and oil.
Add 0.5 teaspoon of salt and 0.25 cup of grated coconut to the pan. Mix well, allowing the coconut to warm and incorporate nicely with the chickpeas.
Remove the pan from heat and sprinkle 1 tablespoon of lemon juice over the chickpeas.
Give the sundal a final gentle mix before transferring to a serving bowl.
Serve the chickpea sundal warm or at room temperature, as a protein-rich snack or as a side dish.
Nutrition Facts
Calories |
1088 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.0 g | 62% | |
| Saturated Fat | 31.3 g | 156% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1265 mg | 55% | |
| Total Carbohydrate | 132.7 g | 48% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 23.9 g | ||
| Protein | 41.3 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 309 mg | 24% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 2000 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.
