Monthly Archives: November 2012

South Indian Spicy Legume Snack

“Everday can be Navarathri”

When I was a young girl growing up in South India, Sundal (various kinds of boiled legumes with spice) would be given as a healthy snack after school. During the month of October a big festival called Navarathri would be celebrated for 9 days. All 9 days, 9 different kinds of legumes will be made into Sundal with various spices and finishes. Kids sing songs and visit neighbours and collect Sundal for snack.

Typical South Indian Temple

Navarathri in Tamil Nadu

Diabetes meal at Dr. Mohan's clinic

Diabetes meal at Dr. Mohan’s clinic in Chennai

 

 

 

 

 

 

 “My childhood favourite healthy snack”

I’ve made this Sundal recipe with canned chickpea since it’s quick and easy to prepare. You can also make it with any kind of legumes by soaking the dry beans and boiling it. It’s healthy and suitable for people with diabetes, celiac and CVD (cardiovascular disease). It’s a nutritious snack packed with vegetable protein, high fibre and low GI carbohydrates, keeps in the refrigerator up to 5 days. If you don’t have all the ingredients you can still make it with minimum key ingredients. Perfect for take away snack and picnics!

Sundal - Spicy chickpea snack

Sundal – Spicy chickpea snack

Sundal – South Indian Spicy Legume Snack

Prep time: 3 min        Cook time:  5 min            Serves:  4

Chefs Notes: I am using canned chickpeas since I want to exhibit how quick and easy it is to prepare. If you are going to use canned beans, wash it under cold water 2 to 3 times to remove as much as salt as possible.

Ingredients

1 tsp (15 ml) canola oil

½ tsp (2.5 ml) mustard seeds (optional)*

½ tsp (2.5 ml) split mung bean (aka green gram, urad dhal) (optional)*

1 dried red chili (broken into few pieces)

1/8 tsp (.63 ml) asafetida (optional)*

1 can of chickpea – 540 ml (washed couple of times and drained)

¼ tsp (1.25 ml) salt

2 tbsp. (30 ml)  lemon juice or juice of 1 lemon

1 tbsp. (15 ml) chopped fresh coriander or curry leaves*

1 tbsp. (15 ml) grated coconut (optional)

*You can get these ingredients in South Asian grocery stores

Method

1. Heat the oil in a frying pan; temper the mustard seeds and wait for it to pop (put a cover so the seeds don’t escape) then add urad dhal and sauté few seconds

2. Add red chili and sauté well and add asafetida and mix well

3. Add the chickpea and sauté well

5. Add salt and lemon juice and mix well until all the ingredients are mixed

6. Adjust taste and add grated coconuts & fresh coriander (or curry leaves) and toss well

7. Serve warm or cold

Nutritional Information per serving: 1 serving = ½ cup (125ml): Calories 170; Carbohydrate 29g; Fibre 8g; Protein 10g; Fat 2.7g; Cholesterol 0 mg; Sodium 455 mg

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