S14 · Snacks · Tamil Nadu
Chickpea Sundal
The Tamil festival and beach snack: boiled chickpeas tempered with mustard seeds, curry leaves and chillies, finished with fresh coconut and a little raw mango.
- Region
- Tamil Nadu
- Diet
- Strictly vegetarian, egg-free
- Prep
- 10 min
- Cook
- 30 min
- Time, as written
- Soak 8 h · Prep 10 min · Cook 30 min
- Serves
- 3 (about 130 g each)
- Difficulty
- Easy
- Status
- Traditional
- Good for
- Evening snack, festival offering (Navaratri), tiffin
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Per serving | 200 | 8 g | 21 g | 8 g | 5 g | 6 g | 5 g | 4.0 g |
Tier: Good source. IFCT 2017 has no kabuli chana entry; USDA values are used. Coconut and coconut oil supply most of the saturated fat; groundnut oil reduces it by about 2 g per serving. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Tempering
Method
Soak chana 8 hours. Pressure-cook with 500 ml water and a pinch of salt for 1 whistle on high and 15 minutes on low, until soft but whole. Drain well.
Heat coconut oil; add mustard seeds. When they pop, add urad dal and fry until golden; add red chillies, curry leaves and hing.
Add the chana and salt. Toss 2 minutes on medium.
Off the heat, add coconut, raw mango and coriander. Serve warm or at room temperature.
Protein optimisation
- Where the protein comes from
- Chickpeas supply 7.5 g per serving; urad dal and coconut 0.5 g.
- Boost
- Mix in 50 g cooked moong sprouts per serving (+3.5 g protein, +40 kcal), or serve with a glass of chaas made from 150 g curd (+5 g protein, +90 kcal).
Variations, serving and storage
- Regional
- Kerala-style — use kala chana and coconut oil, with a pinch of black pepper.
- Substitution
- Any pulse works — green moong, black-eyed beans (karamani), or peanuts (higher fat).
- Storage
- 2 days refrigerated; add coconut just before serving.
- Food safety
- Fresh coconut spoils quickly; refrigerate sundal within 2 hours.
- Meal prep
- Cook chana ahead; temper on the day.
Allergens
None of the major allergens (contains coconut; check hing)
Labels: Good source · High fibre · Dairy-free · Soy-free · Whey-free · Gluten-free* · No added sugar · Meal-prep friendly
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.