Chana Sundal (Vrat)
South Indian • Vegetarian
How to Make Chana Sundal (Vrat) – Traditional & Healthy Version
Chana Sundal, a classic South Indian dish, is especially popular during festivals and fasting days (vrat). Originating from Tamil Nadu, this protein-rich breakfast is made with boiled chickpeas tossed in a fragrant tempering of mustard seeds, curry leaves, and coconut. Chana Sundal is a staple offering during Navratri and Ganesh Chaturthi, symbolizing purity and simplicity in regional cuisine. Its mild, earthy flavor profile and subtle spices make it a comforting morning meal, loved across generations. Sundal is not only delicious but also quick to prepare, making it an ideal choice for busy mornings or as a nutritious snack. The use of minimal oil, fresh coconut, and wholesome legumes aligns perfectly with health-conscious eating. The chickpeas provide sustained energy, while the tempering infuses the dish with aromatic South Indian flavors. Chana Sundal can be enjoyed on its own or as part of a larger festive spread, highlighting the rich culinary traditions of South India. For those following a vrat (fasting) diet, Chana Sundal is often made without onion or garlic. Instead, it relies on ginger, green chilli, and a hint of lemon for flavor. This dish is naturally vegetarian, gluten-free, and can easily be made vegan. Its combination of taste, nutrition, and cultural significance makes Chana Sundal a great breakfast choice for everyone.
Ingredients(for 1 katori (bowl) Chana Sundal)
- 1 cup White chickpeas (chana) (soaked overnight)
- 2 tablespoons Fresh grated coconut (nariyal)
- 8-10 leaves Curry leaves (kadipatta)
- 1/2 teaspoon Mustard seeds (rai)
- 1 Green chilli (slit)
- 1/2 inch piece Ginger (finely chopped)
- 1 teaspoon Oil (preferably coconut or peanut oil)
- a pinch Asafoetida (hing (skip for strict vrat)) - optional
- to taste Salt (sendha namak for vrat)
- 1 teaspoon Lemon juice (freshly squeezed) - optional
Instructions
- 1
Soak chickpeas overnight in plenty of water. Drain and rinse before cooking.
10 minutes
Long soaking ensures soft and easily digestible chana.
- 2
Pressure cook the soaked chickpeas with a pinch of salt and enough water for 3-4 whistles, until soft but not mushy. Drain excess water.
15 minutes
Do not overcook; chana should retain shape.
- 3
Heat oil in a kadhai (pan). Add mustard seeds and let them splutter. Add curry leaves, green chilli, and chopped ginger. Sauté for 1 minute.
3 minutes
Use coconut oil for authentic flavor.
- 4
Add cooked chickpeas to the tempering. Mix well and sauté for 2-3 minutes on medium heat.
3 minutes
Toss gently to avoid breaking the chana.
Why This Dish is Healthy
Chana Sundal is a healthy breakfast choice due to its high protein and fiber content, which helps keep you full longer and stabilizes blood sugar levels. Minimal oil and the absence of heavy spices make it gentle on the stomach. It’s also naturally gluten-free and suitable for those on a vegetarian or vegan diet, supporting weight management and heart health.
Chana Sundal is an excellent source of plant-based protein, dietary fiber, and complex carbohydrates, making it ideal for sustained energy. Chickpeas are rich in folate, iron, magnesium, and B vitamins, while coconut adds healthy fats and minerals. This dish is low in saturated fat and free from refined grains or sugars. The tempering with ginger and curry leaves aids digestion and provides antioxidants.
Pro Tips
- 💡Tip 1: Always soak chana overnight for best texture and nutrition.
- 💡Tip 2: Use fresh coconut for authentic flavor and aroma.
- 💡Tip 3: Add lemon juice only after cooking to retain vitamin C and taste.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
| Protein | 7.0 g |
| Carbohydrates | 25.0 g |
| Total Fat | 3.0 g |
| Fiber | 6.0 g |
