Black Chickpeas, also known as Kala Chana, are a popular ingredient in South Indian cuisine. Rich in protein, fiber, and various essential vitamins and minerals, Kala Chana Sundal is a flavorful and healthy dish often prepared during festivals, especially during the Tamil month of Puratasi, or as a snack or side dish. This simple, nutritious, and delicious stir-fry is made with cooked black chickpeas, tempered spices, and fresh coconut. It can be served as an appetizer, snack, or even as part of a meal. Let’s explore how to make this tasty and wholesome dish.
Ingredients:
- Black Chickpeas (Kala Chana) – 1 cup
- Fresh Grated Coconut – 2 tbsp (optional, but adds a lovely flavor)
- Oil – 1 tbsp (preferably coconut oil or sesame oil)
- Mustard Seeds – 1 tsp
- Urad Dal – 1 tsp (split black gram)
- Chana Dal – 1 tsp (optional)
- Curry Leaves – 8-10 leaves
- Green Chilies – 1-2, slit (adjust to spice preference)
- Dried Red Chilies – 2 (broken into halves)
- Asafoetida (Hing) – a pinch
- Turmeric Powder – 1/4 tsp
- Salt – to taste
- Coriander Leaves – for garnish
- Lemon Juice – 1 tbsp (optional, for tanginess)
Instructions:
- Soak the Kala Chana:
- Rinse 1 cup of black chickpeas thoroughly in water.
- Soak them in enough water for at least 6-8 hours or overnight. Soaking will help in softening the chickpeas and reduce the cooking time.
- Cook the Kala Chana:
- Drain the soaked chickpeas and transfer them to a pressure cooker or a pot.
- Add enough water to cover the chickpeas and cook for 2-3 whistles in the pressure cooker or simmer for about 40-45 minutes in a pot until they are tender but not mushy.
- Once cooked, drain the excess water and set aside the chickpeas.
- Prepare the Tempering:
- Heat 1 tablespoon of oil in a pan over medium heat.
- Add 1 teaspoon of mustard seeds. Once they splutter, add 1 teaspoon of urad dal and 1 teaspoon of chana dal. Fry for 1-2 minutes until they become golden brown.
- Add the dried red chilies, slit green chilies, and curry leaves. Sauté for another minute.
- Add a pinch of asafoetida (hing) and 1/4 teaspoon of turmeric powder. Stir well to combine.
- Combine Chickpeas and Tempering:
- Add the cooked Kala Chana to the tempering mixture and toss well to coat the chickpeas with the spices.
- Cook for 5-7 minutes on low heat, allowing the flavors to blend.
- Add Fresh Coconut and Garnish:
- If using fresh grated coconut, add 2 tablespoons to the chickpeas and mix well.
- Turn off the heat and add salt to taste. For an added tang, squeeze a tablespoon of lemon juice over the dish.
- Garnish with freshly chopped coriander leaves for a fresh flavor.
- Serve:
- Serve the Kala Chana Sundal hot or at room temperature. This dish can be enjoyed as a snack, side dish, or as a part of a meal.
Tips:
- For a protein-packed snack: You can add chopped vegetables like carrots, beans, or peas to enhance the nutrition and color.
- Customize the spice level: Adjust the number of green chilies or the type of red chilies to suit your spice preference.
- Make it more festive: For a richer taste, add a few cashew nuts while tempering the spices.
Benefits of Kala Chana:
- High in Protein: Kala Chana is an excellent plant-based source of protein, making it a great option for vegetarians and vegans.
- Rich in Fiber: This dish is packed with dietary fiber, which aids in digestion and promotes satiety.
- Low Glycemic Index: Black chickpeas have a low glycemic index, making them a healthy choice for people managing blood sugar levels.
- Vitamins and Minerals: Kala Chana is a good source of iron, potassium, and magnesium, supporting overall health.
Kala Chana Sundal is a perfect blend of flavors and textures, with a healthy dose of protein, making it a nutritious and satisfying dish. Whether enjoyed as part of a meal or as a stand-alone snack, this South Indian delicacy is sure to delight your taste buds and fuel your body with goodness.
