Chana Dal and Bulgur Sundal

Vegetarian
Vegan
Dairy Free
Health score
7%
Chana Dal and Bulgur Sundal
60 min.
6
163kcal

Suggestions


Are you looking for a delicious and nutritious dish that is not only vegetarian but also vegan and dairy-free? Look no further than Chana Dal and Bulgur Sundal! This delightful recipe combines the earthy flavors of chana dal with the nutty texture of bulgur, creating a wholesome meal that is perfect for any occasion. Whether you're serving it as an antipasti, starter, snack, or appetizer, this dish is sure to impress your family and friends.

With a preparation time of just 60 minutes, you can whip up this flavorful dish that serves six people, making it ideal for gatherings or meal prep. Each serving contains only 163 calories, allowing you to indulge without the guilt. The combination of protein-rich chana dal and fiber-packed bulgur not only satisfies your hunger but also provides a balanced nutritional profile, with a caloric breakdown of 13.14% protein, 20.45% fat, and 66.41% carbohydrates.

What makes this recipe even more appealing is its versatility. You can easily adjust the spice level by adding more or fewer green chillies, and the addition of grated coconut gives it a delightful tropical twist. Garnished with fresh coriander, Chana Dal and Bulgur Sundal is not just a meal; it's a celebration of flavors and textures that will leave you craving more. So, roll up your sleeves and get ready to enjoy a dish that is as wholesome as it is delicious!

Ingredients

  • 0.5 cup channa daal dry
  • servings as required chillies split green
  • 0.3 cup coconut or grated
  • 0.8 cup bulgur cooked
  • 0.5 tablespoon ginger grated
  • 0.5 teaspoon mustard seeds 
  • teaspoon oil 
  • servings as required salt 
  • pinch turmeric powder 
  • cup water 

Equipment

  • frying pan
  • stove
  • colander
  • pressure cooker

Directions

  1. and a pinch of salt. It will take about 30-45 minutes to absorb the water and then it’s ready.
  2. Add washed/rinsed chana dal (kadalai paruppu), 1 cup of water, turmeric and little salt in a pressure cooker. Also add the ginger, if using. I always use ginger while cooking lentils and legumes to aid easy digestion. Leave it for only one whistle and remove the cooker from the stove to stop the cooking process. If you cook it for more than 1 whistle the daal will become mushy. After the opening the cooker drain the daal in a colander. No need to reserve the water.Once you have the bulgur and channa daal ready, in a frying pan heat the oil.Once the oil is hot add the mustard seeds and hing. After it splutters add the green chillies. I used one chili, split in half.Now add the drained channa daal, little salt and fry for a minute. After that also include the prepared bulgur and combine it thoroughly. Leave it in the stove for another minute.Switch off the stove and add the grated coconut and mix it well.
  3. Garnish it with chopped coriander.

Nutrition Facts

Calories163kcal
Protein13.14%
Fat20.45%
Carbs66.41%

Properties

Glycemic Index
18.67
Glycemic Load
6.5
Inflammation Score
-4
Nutrition Score
7.4786956621253%

Nutrients percent of daily need

Calories:162.86kcal
8.14%
Fat:3.9g
6%
Saturated Fat:2.14g
13.37%
Carbohydrates:28.5g
9.5%
Net Carbohydrates:19.89g
7.23%
Sugar:1.24g
1.38%
Cholesterol:0mg
0%
Sodium:201.95mg
8.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.64g
11.28%
Manganese:0.82mg
40.93%
Fiber:8.6g
34.42%
Vitamin C:14.47mg
17.54%
Magnesium:44.4mg
11.1%
Phosphorus:82.16mg
8.22%
Iron:1.42mg
7.87%
Vitamin B6:0.14mg
7.06%
Vitamin B3:1.33mg
6.63%
Copper:0.13mg
6.34%
Vitamin B1:0.06mg
4.29%
Potassium:149.43mg
4.27%
Calcium:39.05mg
3.9%
Zinc:0.56mg
3.72%
Vitamin B5:0.29mg
2.89%
Selenium:1.75µg
2.51%
Vitamin B2:0.04mg
2.31%
Folate:9.24µg
2.31%
Vitamin K:2.33µg
2.22%
Vitamin A:97.32IU
1.95%
Vitamin E:0.23mg
1.53%