Kondakadalai Sundal - Masala Chickpea

Is the Chickpea Sundal inviting?

This is another recipe like "Poondu Kozhambu Or Garlic Curry" that includes all six tastes. I usually make Sundal for Ganesh Chaturthi and Navrathri festival, and frequently other times to make sure we get enough protein and fiber. This is also an ideal food for fall season. It is an easy  and quick recipe. You can make the sundal tasty and inviting for everyone in the family with the ingredients added for seasoning and garnishing.

Preparation time: 6 - 8 hrs or overnight soaking time
Cooking time: 10 minutes(pressure cook, seasoning and garnishing)
Serving size: 4

Ingredients
Main ingredients
  • Garbanzo beans (black or white chickpea) - 1 cup
  • Grated coconut - 1 tbsp
  • Urad dal - 1 tbsp
  • Mustard seeds - 1 tsp
  • Grated raw mango - 2 tbsp
  • Red chilli pepper - 2 or 3
  • Cumin/Fennel seeds - few
  • Curry leaves - few 
  • Coriander leaves - few (chopped)
  • Asofetida/Hinge powder - 1/4 tsp
  • Oil - 1 or 2 tsp 
  • Salt to taste 
Preparation time
Pressure cook the chickpeas for 1 whistle
  1. Soak the garbanzo beans for 6 - 8 hrs or overnight.
Cooking time
Do the seasoning and garnishing
  1. Add 1/2 tsp of salt to the soaked garbanzo beans and pressure cook it for 1 whistle on medium heat.
  2. Warm 2 tsp of oil on medium heat in a skillet.
  3. Add mustard seeds and once it splutters, add curry leaves, urad dal, red chilli(remove the stalk tip), cumin/fennel seeds and hinge.
  4. Once the urad dal turns golden brown, add the cooked garbanzo beans and give it some twirls so that the seasoning mixes well with the cooked beans.
  5. Remove from stove and garnish it with grated coconut, chopped coriander leaves and grated raw mango.
  6. Enjoy the protein and fiber-rich kondakadalai sundal.
Note:
Optionally you can squeeze lemon juice to substitute grated mango, if mango is not easily available in your place. 
Nutritional facts

Enjoy the protein & fiber rich dish!
Garbanzo beans have protein and fiber more than what is required for one meal. Beans(pulses), in general, when taken during fall season, helps build our immune system for upcoming winter. It is also more satiating and hence helps in maintaining body weight and normal blood glucose level. The fiber content makes it a friend of the digestive tract and helps the body to maintain a good metabolism. Urad dal is also loaded with protein. Raw mango with its tangy taste provides vitamin C for immunity. For the health benefits of spices used, refer Essential Spices for Healthy Cooking". Hinge helps in easing the flatulence and easing digestion. Red chillies helps in releasing stress in the muscle. For health benefits of herbs used refer, "Herbs for Cooking and their Health Benefits". 


Kondakadalai Sundal
Try this quick recipe on any day or for Ganesh Chaturthi or Navrathri to make it special. Let me know how you like it.....

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