Karnataka Recipes
 
Sundal  
 
Serves 4

Ingredients

1 cup chickpeas brown soaked
ss overnight

1 tsp. coriander leaves finely
chopped
4-5 green chillies sliced fine 2 tsp. lemon juice
1/2 cup fresh coconut scraped 2-3 pinches asafoetida
1/4 tsp. mustard seeds salt to taste
1/2 tsp. cumin seeds 1 tbsp. oil
1 stalk curry leaves  

Method
Pressurecook peas till tender (5-6 whistles).
Drain and keep aside. Heat oil, add seeds allow to splutter.
Add chillies, curry leaves and stir.
Add peas, coconut and other ingredients, except coriander.
Stir cook till the water is evaporated.
Serve hot or cold.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

182

Carotene ( μg )

53.81

Protein (g) 4.97 Vitamin C (mg) 1.72
Carbohydrate (g) 17.24 Mg  (mg) 40.42
Fat (g) 10.32 Na  (mg) 9.33
Fibre (g) 1.7 K  (mg) 208.75
Minerals (g) 0.92 Mn  (mg) 0.36
Calcium  (mg) 54.63 Zn  (mg) 1.59
Phosphorus  (mg) 11.25 Cr  (mg) 0.004
Iron  (mg) 1.5    

Modification
Reduce the amount of coconut used.
Other vegetables like green mango can also be added to increase flavour and fibre


Ingredients

1 cup chickpeas brown soaked
overnight

1 tsp. coriander leaves finely
chopped
4-5 green chillies sliced fine 2 tsp. lemon juice
25 g fresh coconut scraped 2-3 pinches asafoetida
1/4 tsp. mustard seeds salt to taste
1/2 tsp. cumin seeds 1 tbsp. oil
1 stalk curry leaves  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

154

Protein (g) 4.69
Carbohydrate (g) 16.43
Fat (g) 7.72
Fibre (g) 1.5
Minerals (g) 0.86