Chana Sundal

0/3

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 180 g canned chickpeas (drained and rinsed)180g

Vegetables· 1

  • 6 g red chili (chopped)6g

Sauces· 1

  • 2 g mustard (or ¼ tsp black mustard seeds)2g

Spices· 2

  • 1 small sprig curry leaves1g
  • pinch of salt(staple)2g

Fruit· 1

  • ¼ lime (juiced)8g

Fats & oils· 2

  • 8 g desiccated coconut8g
  • 4 g cooking oil (just under 1 tsp)4g
  1. 1 min · hands-free

    Heat 4 g oil in a non-stick pan over medium, add the mustard (or mustard seeds) and curry leaves, and temper until the seeds crackle and turn fragrant, about 30 s.

    Why? This is the tadka — a little hot oil bursts the aroma out of the mustard seeds and curry leaves, and it's the soul of a sundal. The flavour comes from the spices, not from a lot of oil, so under a teaspoon is plenty.
    Watch out: The mustard seeds can spit as they pop — tilt a lid over the pan and mind your hands.
    00:30

    Next up:Add the chopped red chili and stir 15 s, then tip in the drained chickpeas and a pinch of salt; toss over medium heat for 3–4 min until heated through and slightly dry on the surface.

  2. 4 min · hands-free

    Add the chopped red chili and stir 15 s, then tip in the drained chickpeas and a pinch of salt; toss over medium heat for 3–4 min until heated through and slightly dry on the surface.

    Why? Canned chickpeas are already cooked, so you're just drying the surface so the spices cling to each bean; chickpeas are high in protein and fibre, making a snack that keeps you full and steadies blood sugar.
    03:30

    Next up:Scatter in the desiccated coconut and toss 30 s until lightly toasted, turn off the heat, squeeze in the lime juice, mix and eat warm.

  3. 1 min · hands-free

    Scatter in the desiccated coconut and toss 30 s until lightly toasted, turn off the heat, squeeze in the lime juice, mix and eat warm.

    Why? Just a small scatter of coconut goes in last so the residual heat toasts out its aroma without dominating — the original often uses a big handful, which doubles the fat; the lime's acidity lifts the dish in place of extra oil or salt.

    Tip: Great as an afternoon snack or scattered over a salad; it also keeps in the fridge for a next-day lunchbox side.

    00:30