Sundal
Serves 4
| Ingredients | |
|---|---|
| 1 cup chickpeas brown soaked overnight | 1 tsp. coriander leaves finely chopped |
| 4-5 green chillies sliced fine | 2 tsp. lemon juice |
| 1/2 cup fresh coconut scraped | 2-3 pinches asafoetida |
| 1/4 tsp. mustard seeds | salt to taste |
| 1/2 tsp. cumin seeds | 1 tbsp. oil |
| 1 stalk curry leaves | |
Method
- Pressure cook peas till tender (5-6 whistles).
- Drain and keep aside. Heat oil, add seeds allow to splutter.
- Add chillies, curry leaves and stir.
- Add peas, coconut and other ingredients, except coriander.
- Stir cook till the water is evaporated.
- Serve hot or cold.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 182 | Carotene (μg) | 53.81 |
| Protein (g) | 4.97 | Vitamin C (mg) | 1.72 |
| Carbohydrate (g) | 17.24 | Mg (mg) | 40.42 |
| Fat (g) | 10.32 | Na (mg) | 9.33 |
| Fibre (g) | 1.7 | K (mg) | 208.75 |
| Minerals (g) | 0.92 | Mn (mg) | 0.36 |
| Calcium (mg) | 54.63 | Zn (mg) | 1.59 |
| Phosphorus (mg) | 11.25 | Cr (mg) | 0.004 |
| Iron (mg) | 1.5 | ||
Modification
Reduce the amount of coconut used . Other vegetables like green mango can also be added to increase flavour and fibre.| Ingredients | |
|---|---|
| 1 cup chickpeas brown soaked overnight | 1 tsp. coriander leaves finely chopped |
| 4-5 green chillies sliced fine | 2 tsp. lemon juice |
| 25 g fresh coconut scraped | 2-3 pinches asafoetida |
| 1/4 tsp. mustard seeds | salt to taste |
| 1/2 tsp. cumin seeds | 1 tbsp. oil |
| 1 stalk curry leaves | |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 154 |
| Protein (g) | 4.69 |
| Carbohydrate (g) | 16.43 |
| Fat (g) | 7.72 |
| Fibre (g) | 1.5 |
| Minerals (g) | 0.86 |