“Healthy South Indian Sundal: A Protein-Packed Snack for Wellness”…

Sundal is a popular South Indian snack or salad made with legumes like chickpeas, green gram, black chana (black chickpeas), or other lentils. It’s commonly prepared during festivals but is also a healthy, everyday snack option, especially for those managing blood sugar levels, as it’s high in protein and fiber, making it ideal for a balanced diet.

Benefits of Sundal for Health

1. High in Protein: Legumes provide plant-based protein, which helps in maintaining muscle health and keeps you feeling full longer.
2. Rich in Fiber: Fiber from legumes aids digestion, stabilizes blood sugar levels, and reduces cholesterol.
3. Low in Glycemic Index: Due to its fiber and protein, sundal has a low glycemic index, which helps in preventing blood sugar spikes.
4. Easy to Digest: The light seasoning and mild cooking make sundal easy on the digestive system.

Basic Ingredients

Cooked legumes (like chickpeas, green gram, or black chana)

Grated fresh coconut (optional and added in moderation)

Curry leaves

Mustard seeds

Urad dal (optional for crunch)

Green chili or dried red chili (for a mild spice)

Asafoetida (hing)

Salt and a few drops of lemon juice (for flavor)

How to Make Sundal

1. Cook the Legumes: Soak the legumes overnight, then cook them until soft. Chickpeas or black chana may take longer to cook, while green gram cooks relatively faster.
2. Seasoning (Tadka): In a pan, heat a small amount of oil (such as coconut oil). Add mustard seeds, and when they splutter, add urad dal, curry leaves, and green chilies. For added aroma, a pinch of asafoetida can be included.
3. Mix and Serve: Add the cooked legumes to the pan and mix well. Add a pinch of salt, grated coconut, and lemon juice for a fresh taste. Toss everything together, cook for a minute, and turn off the heat.
4. Serve: Sundal can be served warm or at room temperature. It’s a nutritious snack or side dish, ideal for any time of day.

Variations

Chickpea Sundal: Use chickpeas as the main ingredient.

Green Gram Sundal: Green gram (moong dal) is lighter and cooks quickly.

Peanut Sundal: Roasted peanuts can also be used as a variation.

Sundal is not only healthy but also easy to prepare, making it a versatile choice for both festive occasions and daily meals.