How many calories does one serving of Chana Sundal have?
One small serving (115 grams) of Chana Sundal gives 212 calories. Out of which carbohydrates comprise 107.6 calories, proteins account for 30.4 calories and remaining calories come from fat which is 68.4 calories. One serving of Kala Chana Sundal provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
212 calories for 1 serving of Sundal, Chana Sundal, Cholesterol 0 mg, Carbohydrates 26.9g, Protein 7.6g, Fat 8.3g.
See sundal recipe | channa sundal | Tamilian chana sundal | healthy white chick peas sundal |
sundal recipe is a popular Tamilian street food snack had with chai. Learn to make channa sundal.
From beaches and parks to temples, Sundal is ubiquitous in South India, especially Tamilnadu!
What is so special about Sundal is that it is just as welcome on a hot summer’s day as on a cold winter’s evening!
channa sundal can be made with almost all legumes, but tastes especially good with white or brown chickpeas.
chana sundal is a healthy South Indian chana recipe made with coconut oil and urad dal. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount.
Sundal is made often during festivals in South India like janmashtami and navratri. We have made channa sundal saatvik with no onions and garlic.
Is Chana Sundal healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
Kabuli Chana ( white chick peas) : Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas.
Coconut Oil : Use cococnut oil instead of processed seed oil. Coconut oil is a medium chain triglycerides (MCT’s). Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.
Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal.
Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.
Can diabetics, heart patients and over weight individuals have Chana Sundal?
Yes, this recipe is good for diabetics, heart and weight loss. Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics.
The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.
Can healthy individuals have Chana Sundal?
Chana Sundal is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 50% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 39% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 21% of RDA.
- Calcium rich recipes : Calcium is a mineral that makes bones stay strong. Required from kids to adults. 15% of RDA
- Protein : Protein is required for the managing the wear and tear of all cells of the body. 14% of RDA.