Sundal (Indian)

Sundal is a popular South Indian street food and temple offering, primarily made from boiled legumes like chickpeas, black-eyed peas, or white beans. The cooked legumes are tempered with mustard seeds, curry leaves, green chilies, and often finished with a sprinkle of freshly grated coconut. It's a simple, savory, and nutritious snack with roots in Tamil Nadu and other coastal states.

🍽️ Nutrition at a glance

Sundal is a high-protein, high-fiber, and low-fat dish, making it very satiating. A typical serving provides a good source of plant-based protein and complex carbohydrates, with a rough calorie range of 150-200 per cup, depending on the specific legume and amount of coconut used.

Nutrition breakdown

Calories	215 kcal
Protein	12 g
Carbs	33 g
Fat	4 g
Fiber	9 g
Sugar	5 g
Sodium	350 mg
Potassium	450 mg
Iron	3.5 mg
Magnesium	80 mg
Folate	180 mcg
Vitamin B6	0.4 mg
Zinc	2.0 mg
Manganese	1.5 mg
Phosphorus	180 mg

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

💡 What's interesting

Culturally, Sundal is a quintessential 'prasadam' (sacred offering) served at Hindu temples and during festivals like Navaratri, where different legumes are used each day. Nutritionally, it's a complete protein when paired with a grain, and the tempering technique (tadka) not only adds flavor but can enhance the bioavailability of nutrients.