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Pressure cook the chickpeas
Wash the chickpeas thoroughly, soak them overnight in enough water. The next day drain the water and pressure cook the chickpeas for about 6-7 whistles.
- Serving Size 1 Small Cup (100 g)
- Calories316.6 kcal
- Carbs41.3 g (165.0 kcal)
- Protein14.0 g (56.2 kcal)
- Fats10.6 g (95.4 kcal)
Chhola Sundal recipe
Chhola Sundal is a good source of iron, potassium, phosphorus, copper, thiamine, pantothenic acid, vitamin B6 ,D, E and an excellent source of dietary fiber, manganese, folate.It helps manage diabetes and reduce the risk of heart disease.
Cooking time: 20 minutes
Serves: 9 persons
Ingredients
Black gram dal
2 Table Spoon
Chillies green - all varieties
2 Tea Spoon
Curry leaves
10 Grams
Asafoetida
0.5 Tea Spoon
Chillies red
15 Grams
Cumin seeds
1 Tea Spoon
Coconut kernal dry
3 Table Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
200 Milliliter
Chickpeas
550 Grams
Instructions
1
2
Add the spices
Next, take a medium-bottomed pan and start heating the oil over medium flame. Add mustard seeds, cumin seeds and saute it well. Once the seeds begin to splutter, add red chillies, green chilies, asafoetida, curry leaves and urad dal. Stir nicely.
3
Add salt
When the spices turn light brown in color, add the cooked chickpeas and salt, saute it well for a few more seconds.
4
Serve hot
Turn off the flame and top it up with grated coconut. Serve hot!
Nutrition Label
Chhola Sundal
- Serving Size1 Small Cup (100 g)
- Calories316.6 kcal
- Carbs41.3 g
- Fiber9.6 g
- Sugar7.0 g
- Protein14.0 g
- Fat10.6 g
- Saturated fat3.2 g
- Mono unsaturated fat2.5 g
- Poly unsaturated fat3.0 g
- Cholesterol0.0 mg
- Sodium233.9 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Chhola Sundal | Aluru Sundal | Avara Sundal | Chawali sundal |
|---|---|---|---|---|
| Calories | 316.6 kcal | 264.5 kcal | 264.5 kcal | 264.5 kcal |
| Carbs | 41.3 g | 33.4 g | 33.4 g | 33.4 g |
| Protein | 14 g | 13.7 g | 13.7 g | 13.7 g |
| Fat | 10.6 g | 8.4 g | 8.4 g | 8.4 g |
| Fiber | 9.6 g | 9 g | 9 g | 9 g |
| Sugar | 7 g | 1.2 g | 1.2 g | 1.2 g |
| Sodium | 233.9 mg | 253.8 mg | 253.8 mg | 253.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
