South AsianPlated meal

South Indian Peanut Chickpea Sundal

Warm South Indian-style chickpea sundal with a popping mustard-seed tempering, roasted peanuts and coconut, plus a crisp carrot-cucumber side.

Eat nowMake-aheadContains mustard, peanuts
Hands-on16 minTotal time16 minEnergy798 kcalProtein38g
Recipe details
PortableHeartyEasy-going

Equipment: Hob

Keep chilled after cooking

South Indian Peanut Chickpea Sundal
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Tempering

Finish

Fresh side

Now we make

Method

Do the night before

  1. 1
    Defrost 200g cooked chickpeas overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

16 min hands-on 16 min altogether
  1. 2
    Toast 20g pumpkin seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  2. 3
    Drain chickpeas thoroughly and shake off as much surface water as possible
    πŸ– 1 min
  3. 4
    Roughly crush 35g roasted peanuts. Thinly slice Β½ fresh chilli. Have chickpeas, peanuts, pumpkin seeds, 10g unsweetened, roughly crushed coconut flakes, 8g freshly grated ginger, chilli and 1 sprig fresh or dried curry leaves beside the hob before starting.
    πŸ– 3 min
  4. 5
    Heat 5ml olive oil in a wide frying pan. Add ΒΎ tsp mustard seeds and Β½ tsp cumin seeds; as soon as the mustard seeds pop, add curry leaves, ginger, chilli and ΒΌ tsp turmeric, then stir for 30-45 seconds until intensely fragrant
    πŸ– 2 min
  5. 6
    Tip in chickpeas, peanuts, pumpkin seeds, coconut flakes and Β½ tsp salt. Toss over medium-high heat for 3-4 minutes until the chickpeas are hot and dry-coated rather than saucy
    πŸ– 4 min
  6. 7
    Take the pan off the heat and fold through half the 18ml lime juice and 15g roughly chopped coriander leaf. Toss 80g coarsely grated carrot and 120g finely diced cucumber with the remaining lime and a pinch of salt, then serve this fresh, crunchy side beside the warm sundal
    πŸ– 3 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inPhosphorusFolateFibre
Lower inCalciumVitamin EVitamin C

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

798kcal

38%
Top contributors
Chickpeas Β· 35%Peanuts Β· 25%Pumpkin Seeds Β· 15%
19% cal

Protein

37.5g

59%
Top contributors
Chickpeas Β· 47%Peanuts Β· 24%Pumpkin Seeds Β· 16%
29% cal

Carbs

57.9g

Top contributors
Chickpeas Β· 65%Carrot Β· 9%Peanuts Β· 7%
52% cal

Fat

46.2g

66%
Top contributors
Peanuts Β· 38%Pumpkin Seeds Β· 21%Coconut Flakes Β· 14%

Small numbers, big impact

Everyday essentials

Fibre26.38g
90%
Top contributors
Chickpeas Β· 58%Peanuts Β· 13%Carrot Β· 8%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron11.94mg
66%
Top contributors
Chickpeas Β· 48%Pumpkin Seeds Β· 15%Peanuts Β· 11%
Zinc6.51mg
59%
Top contributors
Chickpeas Β· 47%Pumpkin Seeds Β· 24%Peanuts Β· 11%
Calcium243.05mg
24%
Top contributors
Chickpeas Β· 40%Peanuts Β· 15%Carrot Β· 11%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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