manga
Global • Vegan
How to Make Manga Sundal (Traditional & Healthy Version)
Manga Sundal is a vibrant South Indian snack that beautifully showcases the tantalizing flavors of raw mango (referred to as 'manga' in Tamil). Traditionally prepared during Tamil festivals like Navaratri, this protein-rich sundal is a staple in Tamil Nadu, enjoyed both as an offering to deities and as a quick, refreshing snack. The dish brings together the tang of raw mango, the earthiness of boiled chickpeas (chana), and a gentle tempering of spices, making it not only delicious but also highly nutritious. With its balance of protein, fiber, and vitamins, manga sundal stands out as a healthy vegetarian snack. It is naturally gluten-free and can be made vegan, making it accessible for most diets. The punchy flavors of curry leaves, mustard seeds, and green chilies are mellowed by the subtle sweetness of grated coconut, creating a snack that is both satisfying and light. If you're looking for an authentic Indian snack that's quick, easy, and perfect for calorie tracking, manga sundal is an ideal choice for all ages.
Ingredients(for 1 katori (bowl) manga sundal)
- 1 cup Boiled white chickpeas (chana) (Soaked overnight & boiled)
- 1/2 medium Raw mango (Peeled and finely chopped)
- 2 tbsp Fresh grated coconut
- 8-10 Curry leaves (Fresh)
- 1/2 tsp Mustard seeds
- 1 Green chili (Finely chopped)
- A pinch Asafoetida (hing) - optional
- To taste Salt
- 1 tsp Oil (Preferably coconut oil or sunflower oil)
- 1 Dry red chili (Broken) - optional
Instructions
- 1
Soak chickpeas overnight, then pressure cook with water and a pinch of salt until soft. Drain and keep aside.
8 hours soaking + 15 minutes cooking
Do not overcook chickpeas; they should be soft yet hold shape.
- 2
Heat oil in a kadhai or pan on medium flame. Add mustard seeds and let them splutter.
1 minute
Ensure mustard seeds crackle for best flavor.
- 3
Add curry leaves, chopped green chili, dry red chili, and a pinch of asafoetida. Sauté for a few seconds until aromatic.
1 minute
Do not burn spices; keep flame low.
- 4
Add the boiled chickpeas and sauté for 2-3 minutes, mixing well with the tempering.
3 minutes
Stir gently to avoid mashing chickpeas.
Why This Dish is Healthy
This Indian snack is naturally low in calories and saturated fat, making it perfect for weight watchers and those on a calorie-restricted diet. It contains no processed ingredients, is rich in fiber, and keeps you full for longer. The use of raw mango and coconut enhances the micronutrient profile, while the legume base supports heart health and stable blood sugar. Manga sundal is a guilt-free, wholesome way to enjoy authentic Indian flavors.
Manga sundal is packed with plant-based protein from chickpeas, essential for muscle repair and satiety. Raw mango provides a good dose of vitamin C and antioxidants, while fresh coconut delivers healthy fats and minerals. The combination of legumes and vegetables ensures a balanced intake of macros, with high fiber content aiding digestion, stable energy, and blood sugar control. Minimal oil and no refined ingredients make this a nutrient-dense, low-calorie snack.
Pro Tips
- 💡Tip 1: Always soak chickpeas overnight for best texture and digestibility.
- 💡Tip 2: Add raw mango just before turning off the flame to retain crunch and tang.
- 💡Tip 3: Use fresh coconut for maximum flavor and nutrition.
- 💡Tip 4: Adjust green chili for your preferred spice level.
- 💡Tip 5: Sundal tastes best when served fresh but can be refrigerated for later use.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days in an airtight container.
Best served: Breakfast or as an evening snack
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 0.6 g |
| Carbohydrates | 15.0 g |
| Total Fat | 0.4 g |
| Fiber | 1.6 g |
| Sugars | 13.7 g |
| Iron | 0.2 mg |
| Calcium | 11.0 mg |
