Sundal Recipes, Easy, Healthy, Protein-Rich, Vegan Snack

Sundal Recipes, Easy, Healthy, Protein-Rich, Vegan Snack
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Presenting a few Navratri Sundal Recipes. Sundal is a healthy, easy, protein rich, vegan snack from Southern India.

Sundal or Chundal is an integral part of Navaratri celebrations in Southern India especially among the Tamilian community and in some parts of Karnataka and Andhra.

Navratri celebration will be incomplete without the Naivedyam or Offering of different varieties of Sundal or Chundal to Goddess Durga.

You can use a combination of various Lentils and legumes to make these Sundals like Chickpea, Blackpea, Whole Green Mung, White Pea, Green pea etc. They are one of the healthiest and the easiest vegan Snacks.

Navaratri is a time when many homes in the southern states of India—parts of Tamil Nadu, Andhra Pradesh, Karnataka, and Kerala put up an artistic display of dolls on numbered tiers or steps. This display is called Bommai Golu/Kolu. Bommai means Doll in Tamil Language.

Here is an image of Golu from my family home in Kerala. The decoration credit goes to my sister Uma.

Variations of Sundal/Chundal

I am happy to share two variations of Sundal Recipes from the Iyer community of Tamilnadu and Kerala State.

For the first variation, I used Fresh or Frozen Green Peas since it is very quick to cook. In place of Green Peas, you can use Edamame or Corn which although is not traditional yet gives similar results and tastes delicious. And since Edamame is so full of protein, use it for a twist to traditional Sundal Recipe.

In the second variation, I have added a masala powder and used Black Chickpea. But as mentioned, you can use any legume or lentil of your choice for any of these variations.

Tamilians offer a Naivedyam or offering of this Sundal to Goddess Durga during Navratri. Sundal is also a popular recipe during Sinhala and Tamil New Year in Sri Lanka. This is a popular food offering in Buddhist temples during religious holidays in Sri Lanka.

You may check some more festival recipes of mine below:

Traditional Steamed Modak,Sweet Kozhukattai, Ukadiche Modak, Ganesh Chaturthi Special

Savory Modak, Uppu Kozhukattai, Ganesh Chaturthi Special

Savory Sundal Recipes, Healthiest Vegan Snack

fitnfastrecipes
Presenting a few Navratri Sundal Recipes. Sundal is a healthy, easy, protein rich, vegan snack from Southern India.
Sundal or Chundal is an integral part of Navaratri celebrations in Southern India especially among the Tamilian community and in some parts of Karnataka and Andhra.
Navratri celebration will be incomplete without the Naivedyam or Offering of different varieties of Sundal or Chundal to Goddess Durga.
You can use a combination of various Lentils and legumes to make these Sundals like Chickpea, Blackpea, Whole Green Mung, White Pea, Green pea etc. They are one of the healthiest and the easiest vegan Snacks.
3.54 from 45 votes
Prep Time 10 mins
Cook Time 5 mins
Soaking Time 8 hrs
Total Time 15 mins
Course festival recipe, Snack
Cuisine South Indian
Servings 2 servings
Calories 112 kcal

Ingredients
  

Variation 1 (Sundal with Steamed Legume)

  • 1 cup Green Peas or Sweet Corn or Edamame. You can use whatever is available to you locally.
  • 1 tsp Coconut Oil
  • tsp Asafoetida
  • ½ tsp Mustard Seeds
  • ½ tsp White Lentil or Urad. Preferably whole white lentil since it lends a crispier texture.
  • 1 sprig Curry Leaves
  • 1 piece Dry Red Chilli. Cut into small pieces
  • ¼ cup Grated Fresh Coconut.

Variation 1 (Sundal with Steamed Legume)

  • 1 cup Soaked and Boiled Chickpeas. You can use either the white or the black variety. You can also use canned chickpeas without the liquid.
  • 1 tsp Coriander Seeds.
  • 1 piece Red Chilli
  • 1 tsp Coconut Oil
  • tsp Asafoetida
  • ½ tsp Mustard Seeds
  • ½ tsp White Lentil or Urad Preferably whole white lentil since it lends a crispier texture.
  • 1 sprig Curry Leaves
  • ¼ cup Thinly Sliced Fresh coconut pieces.
  • 1 tsp Salt

Instructions
 

Variation 1 (Sundal with Steamed Legume)

  • Add Water to a Steamer.
  • Put Steaming Basket. Add the legume of your choice. I have picked Green peas.
  • Cover and steam for 10 minutes.
  • In a pan, heat coconut oil.
  • Add Asafoetida to the oil.
  • Add Mustard Seeds.
  • When seeds crackle, add white lentil.
  • Add chopped red chilli.
  • Add a sprig of curry leaves.
  • Saute everything for a minute.
  • Add the steamed Green Peas.
  • Add Salt.
  • Add grated coconut.
  • Stir everything gently.Turn off flame.
  • Enjoy the Sundal as a healthy Snack or Salad.
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Variation 1 (Sundal with Boiled Legume)

  • Soak Chickpeas overnight or at least for 8 hours.
  • Add Salt and 1 cup Water and pressure cook for 10 whistles. If using instant Pot, cook for 20 minutes. The chickpeas should be tender. Keep aside.
  • In a Pan, dry roast Coriander seeds and red chilli till coriander seeds turn crisp.
  • Take it out and make a coarse powder in a small blender or Mortar and Pestle. Keep aside for later use.
  • In a frying pan, heat coconut oil.
  • Add Asafoetida.
  • Add Mustard Seeds.
  • Add white lentil.
  • Add Curry Leaves.
  • Add boiled chickpeas and stir.
  • Add the prepared powder.
  • Add thinly sliced coconut pieces.
  • Check seasoning and add some more salt if required.
  • Stir everything and serve hot as a healthy snack or salad
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Nutrition Facts

2 servings per container


  • Amount Per ServingCalories112
  • % Daily Value *
  • Total Fat 6.03g 10%
    • Saturated Fat 4.88g 25%
  • Sodium 1062.08mg 45%
  • Potassium 148.6mg 5%
  • Total Carbohydrate 11.29g 4%
    • Dietary Fiber 4.01g 17%
    • Sugars 4.08g
  • Protein 4.05g 9%

  • Vitamin A 7%
  • Vitamin C 27%
  • Calcium 2%
  • Iron 11%
  • Magnesium 6%

* 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.



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