Indian Sundal

Indian Sundal is a popular South Indian snack or side dish made from boiled legumes, typically chickpeas or white peas, tossed with a tempering of mustard seeds, curry leaves, and fresh grated coconut. It is a staple during festivals like Navratri and is commonly found as a street food, offering a simple yet flavorful combination of textures and spices.

🍽️ Nutrition at a glance

Sundal is a high-protein, low-fat dish that provides a significant amount of dietary fiber and complex carbohydrates. A typical serving (around 1 cup) has approximately 200-250 calories, making it a nutritious and filling snack.

Nutrition breakdown

Calories	230 kcal
Protein	12.5 g
Carbs	32 g
Fat	6.5 g
Fiber	9 g
Sugar	4 g
Sodium	180 mg
Iron	3.2 mg
Folate	180 mcg
Magnesium	70 mg
Phosphorus	160 mg
Potassium	350 mg
Zinc	2.0 mg
Manganese	0.8 mg
Vitamin B6	0.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Sundal is an integral part of the Navratri festival in Tamil Nadu, where a different legume is prepared each day for nine days. Nutritionally, it is a complete plant-based protein source when combined with the traditional serving of rice, and the addition of coconut provides healthy fats and a unique, sweet contrast to the savory spices.