Sundal aka Chundal or Usli is usually made during the festival seasons. Navratri or the 9 nights of festivities comes along, and all homes that I visit for Golu (display of dolls) serve their own version of this deliciousness. But I am like – why wait for festivals to come around? Why can’t sundal become a regular during non-festive seasons?
In this version of Black Chana Sundal, I’ve upped the game by simply sprouting the legume. What does sprouting do to the dish, you may ask. My reply would be – it takes the nutrition up by several notches! Without compromising on the taste, if I may add.
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- Black (Kala) Chana
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- Sprouted Black Chana
Let me briefly explain the simple science behind sprouting grains. Just like how humans build homes and countries to protect ourselves from enemies, plants also have their own defense mechanisms. Legumes have chemicals called Lectins and Phytic Acid in them, which makes them unappealing and unappetizing to those that want to consume them (think grazing predators). When some humans consume these grains and legumes, their digestive systems may not be able to fully absorb the digestive nutrients and minerals from these types of foods.
Why Soak & Sprout Legumes?
Soaking and sprouting grains and legumes is a great way for releasing and neutralizing phytic acid and lectins. When you soak and sprout your legumes and grains before you eat or cook them, it helps break down the phytic acid and other anti-nutrients and makes them more digestible. I remember my grandmother soaking lentils and rice for several hours before cooking them. She didn’t know the science behind why she did it – it was just ancient wisdom. It is only our generation that demands scientific data (not such a bad thing) before we can decide to implement something.
The wonderful process of germination not just eliminates or reduces anti-nutrients. It also changes the chemical composition of the grain/seed/legume. It dramatically increases vitamins C and B, and carotene.
And it is super easy to sprout legumes. A Sprouting Jar is the way to go. It is one of THE best investments that I have made, without needing to bust my bank. Every week, there is one legume or the other sprouting in my jar. Here’s a picture of my sprouted purple kohlrabi seeds.
Sprouted Purple Kohlrabi
High in dietary fiber, kala chana (black chickpeas) is low in glycemic index and also low in fat. Rich in vitamins and minerals (especially when sprouted), these black beauties may help with lowering cholesterol, aid with weight loss and provide cardiovascular benefits. You will also love this Kala (Black) Chana Spinach Curry.
Snacking Recipes
If you love to make healthy and delicious snacks for yourself, your family or your friends, here are a few of my favorite offerings. Hope you enjoy making them, as well as eating them. Hook up with me in the Comments section below.
- Pesarattu Kura – Mung Batter Curry
- Cauliflower ‘Rice’ Stir Fry
- Guacamole
- Crispy, Delicious Banana Nuggets
- Zesty Carrot-Garbanzo Usli
- Spiced Purple Sweet Potato & Cauliflower Bake
- Balsamic Caprese
- Cabbage Wada
- Crispy Air Fryer Tofu Pakoda
- Sweet Corn Chili Pepper Saute
- Undrallu | Kudumulu
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Sprouted Black Chana Sundal | Kadale Kaalu Usli
Equipment
Ingredients
- 1 Cup Black Chana - Kala chana
- 2 Teaspoon Coconut Oil
- 1/2 Teaspoon Mustard Seeds
- 1/2 Teaspoon Cumin Seeds
- 1/8 Teaspoon Asafoetida (Hing)
- 2 Sprig Curry Leaves
- 2 Green Chili Pepper - Or to taste
- 3/4 Teaspoon Himalayan Pink Salt - Or to taste
- 1/2 Teaspoon Turmeric Powder
- 1/4 Teaspoon Black Pepper - Freshly powdered
- 1 Tablespoon Cilantro - Finely chopped
- 2 Tablespoon Grated Coconut
- 1 Tablespoon Lime Juice
Instructions
- Add black chana to a sprouting jar and add 4 cups of filtered water. Allow to soak overnight.
- Drain the water out and place the sprouting jar on its side.
- After 24 hours, rinse and drain the black chana and place it back in a warm and dark place. Depending on the temperature, and the freshness of your black chana, you should see sprouts by Day 2.
- Pressure cook your sprouted black chana in the Instant Pot for 30 minutes with 1 cup of water. Allow it to release pressure naturally.
- Make sure the chana is firmly cooked.
- Meanwhile, heat oil in a thick-bottom dish. Splutter mustard and cumin seeds. Add asafetida (hing) and curry leaves.
- Add green chilis. Saute for about 30 seconds on medium heat.
- Add sprouted black chana (use the liquid in a rasam or soup), salt, turmeric powder, and black pepper powder. Mix well for 1 minute.
- Add chopped cilantro, fresh grated coconut, and lime juice. Mix well and serve.
Notes
Nutrition
