Soy-Free Chickpea Sundal

Packed with plant-based protein and bursting with South Indian flavors, this Soy-Free Chickpea Sundal is a quick and wholesome dish perfect as a healthy snack or a flavorful side. Made with tender boiled chickpeas, aromatic curry leaves, and a delicate tempering of mustard seeds, urad dal, and dried red chili, this recipe is naturally gluten-free, vegan, and loaded with nourishing ingredients. Grated coconut adds a subtle sweetness, while a splash of fresh lemon juice brightens the dish with zesty freshness. Ready in just 40 minutes, this easy sundal is a must-try for anyone looking for a soy-free, nutrient-rich recipe that doesn’t compromise on taste. Serve it warm or at room temperature for a satisfying treat!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Dry chickpeas
• 4 cups Water
• 2 tablespoons Oil (coconut or sunflower)
• 1 teaspoon Mustard seeds
• 1 teaspoon Urad dal
• 1 whole Dried red chili
• 0.25 teaspoon Hing (asafoetida)
• 10 leaves Curry leaves
• 0.25 cup Grated coconut
• 0.5 teaspoon Salt
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse 1 cup of dry chickpeas thoroughly under running water. Soak them in 4 cups of water overnight or for at least 8 hours.

Step 2

Drain the soaked chickpeas and transfer them to a medium-sized pot. Add enough fresh water to cover the chickpeas by about an inch.

Step 3

Bring the water to a boil, then reduce the heat to a simmer and cook the chickpeas for approximately 20-25 minutes or until they are tender but not mushy. Drain the cooked chickpeas and set aside.

Step 4

Heat 2 tablespoons of coconut or sunflower oil in a large pan over medium heat. Once the oil is hot, add 1 teaspoon of mustard seeds and allow them to splutter.

Step 5

Add 1 teaspoon of urad dal to the pan and roast it until it turns golden brown.

Step 6

Break 1 dried red chili into half and add it to the pan along with 0.25 teaspoon of hing (asafoetida) and 10 curry leaves. Sauté for 30 seconds until the curry leaves become aromatic.

Step 7

Stir in the drained chickpeas, ensuring they are evenly coated with the tempered spices and oil.

Step 8

Add 0.5 teaspoon of salt and 0.25 cup of grated coconut to the pan. Mix well, allowing the coconut to warm and incorporate nicely with the chickpeas.

Step 9

Remove the pan from heat and sprinkle 1 tablespoon of lemon juice over the chickpeas.

Step 10

Give the sundal a final gentle mix before transferring to a serving bowl.

Step 11

Serve the chickpea sundal warm or at room temperature, as a protein-rich snack or as a side dish.

Nutrition Facts

Serving size	(1241.4g)

Amount per serving	% Daily Value*
Calories	1087.7

Total Fat 48.0g	0%
Saturated Fat 31.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1264.8mg	0%
Total Carbohydrate 132.7g	0%
Dietary Fiber 38.2g	0%
Total Sugars 23.9g
Protein 41.3g	0%

Vitamin D 0IU	0%
Calcium 309.4mg	0%
Iron 14.2mg	0%
Potassium 2000.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.3%

Protein: 14.6%

Carbs: 47.1%