Mediterranean Diet Chickpea Sundal
Infused with the vibrant flavors of both Mediterranean and South Indian cuisine, this Mediterranean Diet Chickpea Sundal is a protein-packed, gluten-free dish that’s as nutritious as it is flavorful. Featuring tender chickpeas tossed with an aromatic blend of cumin, mustard seeds, garlic, and curry leaves, this recipe is accented by the zing of fresh lemon juice and the brightness of chopped cilantro. Quick to prepare with just 10 minutes of prep time and 15 minutes of cooking, it’s an ideal option for a healthy, plant-based snack, side dish, or appetizer. Serve it warm or at room temperature for a light yet satisfying dish filled with bold, spiced goodness. Perfect for those following a Mediterranean diet with a twist of Indian flair, this chickpea sundal is sure to become a go-to favorite!
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Ingredients
- 2 cups canned chickpeas
- 2 tablespoons olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 2 garlic cloves, minced
- 2 dried red chilies
- 10 curry leaves
- 2 tablespoons lemon juice
- 2 tablespoons fresh cilantro, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Drain and rinse the canned chickpeas thoroughly under cold water.
Step 2
In a large pan, heat the olive oil over medium heat. Add mustard seeds and let them splutter.
Step 3
Add cumin seeds, minced garlic, dried red chilies, and curry leaves to the pan, sautéing for about 1-2 minutes until the garlic is fragrant and lightly golden.
Step 4
Introduce the drained chickpeas into the pan and toss well to combine with the spices.
Step 5
Season with salt and black pepper, ensuring the chickpeas are evenly coated.
Step 6
Continue to cook on medium heat for about 5 minutes, stirring occasionally, until the chickpeas are heated through and well-spiced.
Step 7
Remove the pan from heat, stir in the lemon juice, and adjust seasoning if needed.
Step 8
Garnish with fresh cilantro just before serving and enjoy warm or at room temperature.
Nutrition Facts
| Serving size | (674.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 878.0 |
| Total Fat 38.9g | 0% |
| Saturated Fat 6.2g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 2598.5mg | 0% |
| Total Carbohydrate 110.7g | 0% |
| Dietary Fiber 34.1g | 0% |
| Total Sugars 14.0g | |
| Protein 29.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 627.3mg | 0% |
| Iron 13.9mg | 0% |
| Potassium 2251.0mg | 0% |
Source of Calories