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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.
Kondai Kadalai Sundal
Kondai Kadalai Sundal has 316.6 calories per serving (1 Small Cup) — that's 316.4 calories per 100g. It provides 14g protein, 41.3g carbs, and 10.6g fat. With a low glycemic index (GI: 36), this recipe is suitable for diabetes management, heart health, PCOS. The 9.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Kondai Kadalai Sundal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
317kcal
per small katori
- Protein
- 14 g
- Carbs
- 41.3 g
- Fat
- 10.6 g
- GI
- 36 (Low)
Vegan High proteinHigh fibre
Prep: 20 minCook: 5 min Total: 25 minServes 9
- Serving Size 1 small cup (katori) (100.1 g)
- Calories316.6 kcal
- Carbs41.3 g (165.0 kcal)
- Protein14.0 g (56.2 kcal)
- Fat10.6 g (95.4 kcal)
Calories by portion
Calories and macros of Kondai Kadalai Sundal for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 50 | 158 | 7 | 20.6 | 5.3 |
| 1 small cup (katori) | 100 | 317 | 14 | 41.3 | 10.6 |
| 1½ small cups (katori) | 150 | 475 | 21.1 | 61.9 | 15.9 |
| 2 small cups (katori) | 200 | 633 | 28.1 | 82.5 | 21.2 |
| 100 g | 100 | 316 | 14 | 41.2 | 10.6 |
Nutrition Label
Kondai Kadalai Sundal
- Serving Size1 small cup (katori) (100.1 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
Nutrition per 100g
- Calories316.4 kcal
- Carbs41.2 g
- Fiber9.6 g
- Sugar7.0 g
- Protein14.0 g
- Fat10.6 g
- Cholesterol0.0 mg
- Sodium233.8 mg
1 serving = 100.1g
Ingredients
Black gram dal
2 tbsp
Chillies green - all varieties
2 tsp
Curry leaves
10 g
Asafoetida
0.5 tsp
Chillies red
15 g
Cumin seeds
1 tsp
Coconut kernal dry
3 tbsp
Mustard seeds
1 tsp
Rice bran oil
2 tbsp
Salt
1 tsp
Water
200 ml
Chickpeas
550 g
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!
How long to burn it off
Time a 65 kg adult needs to burn one serving (317 kcal).
- Brisk walking (5 km/h)80 min≈ 8,000 steps
- Running (8 km/h)34 min
- Cycling (moderate)41 min
- Yoga111 min
Glycemic Index
36 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Kondai Kadalai 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 |
Health Goals Suitability
Weight Loss
At 316.6 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 9.6g fiber further slows glucose absorption. The protein content (14g) helps prevent blood sugar spikes.
Muscle Gain
Contains 14g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (3.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (36) with 9.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (14g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~100.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~79.2 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Kondai Kadalai Sundal stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (633.2-949.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Kondai Kadalai Sundal contains 316.6 kcal (14g protein, 41.3g carbs, 10.6g fat). That's 316.4 kcal per 100g. You can track exact portions in the Hint app.
At 316.6 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 9.6g fiber further slows glucose absorption. The protein content (14g) helps prevent blood sugar spikes. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kondai Kadalai Sundal has 14g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Kondai Kadalai Sundal at 316.6 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Kondai Kadalai Sundal already has good protein (14g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (36) with 9.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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