Masala Sundal
Spiced chickpeas tempered with mustard seeds, curry leaves, and fresh coconut, a classic South Indian temple snack, served with a thick Greek yogurt dip for extra protein.
I remember my grandmother making huge batches of sundal, sometimes with chickpeas, sometimes with black-eyed peas or peanuts, and eating it at temple visits growing up. It's one of those snacks that I never thought of as "healthy" back then. It was just good.
What I didn't appreciate until I started paying attention to nutrition is that sundal is essentially a protein snack. Chickpeas, tempered with mustard seeds and curry leaves, finished with fresh coconut. Simple, satisfying, and way more filling than anything you'd grab from a vending machine or gas station.
I've scaled up the portions and added a Greek yogurt dip that plays perfectly off the coconut and spice. At 19g of protein, it's my go-to afternoon snack and pre-workout fuel. I make a big batch on Sunday and portion it out for the week. It holds up great in the fridge and tastes just as good at room temperature.
The Protein Upgrade
Traditional sundal is served in small portions at temples and festivals, maybe 6-8g of protein per serving. We increased the chickpea quantity for a more substantial snack portion, added peanuts for extra protein and crunch (a variation some families already do), and paired it with a thick Greek yogurt dip seasoned with curry leaves and mustard. From ~7g to 19g, turning a temple snack into a proper protein-forward afternoon fuel.
Masala Sundal
Ingredients
- 3 cans (15oz) chickpeas (drained and rinsed) 16g protein
- ¼ cup roasted peanuts 2g protein
- ¼ cup fresh coconut (grated (or 2 tbsp desiccated))
- 2 tbsp oil
- 1 tsp mustard seeds
- 1 tsp urad dal
- 2 dried red chilies (broken in half)
- 10 curry leaves
- ¼ tsp asafoetida (hing)
- ½ tsp turmeric
- 1 tsp salt
- 1 tbsp lemon juice
- ¾ cup Greek yogurt (for dip) 3g protein
- ½ tsp mustard seeds (for yogurt dip tempering)
- 4 curry leaves (for yogurt dip tempering)
- 1 pinch salt (for dip)
Instructions
- Heat oil in a large pan over medium heat. Add mustard seeds and let them pop.
- Add urad dal and fry until golden, about 30 seconds.
- Add broken red chilies, curry leaves, and asafoetida. Sizzle for 10 seconds.
- Add the drained chickpeas and turmeric. Toss to coat in the tempering. Cook for 3-4 minutes until heated through.
- Add roasted peanuts, grated coconut, salt, and lemon juice. Toss well.
- Make the yogurt dip: Season Greek yogurt with a pinch of salt. Temper with mustard seeds and curry leaves sizzled in a tsp of oil, pour over the yogurt.
- Serve sundal warm or at room temperature with the yogurt dip on the side.
Boost Your Protein
- Use black-eyed peas or a mix of chickpeas and black-eyed peas for variety and similar protein.
- Double the peanuts for an extra 4g protein per serving.
- Add 2 tbsp hemp seeds for an extra 3g protein per serving.
Ingredient Substitutions
- No fresh coconut? Use unsweetened desiccated coconut rehydrated in warm water.
- No curry leaves? Use a bay leaf and a pinch of lemon zest.
- No asafoetida? Omit it or use a small pinch of garlic powder.
- Swap chickpeas for black-eyed peas or green moong for a traditional variation.
