A Detailed Look at the Calorie Count in Black Sundal
Black sundal, or Kala Chana Sundal, is a popular and healthy South Indian snack made from boiled black chickpeas (kala chana) and a mild tempering of spices. While the core ingredient is a low-calorie, high-protein legume, the total calorie count for the final dish depends on the other ingredients used, most notably the amount of oil and grated coconut. A single serving can range between 200 and 300 calories, but the nutritional quality remains high due to its fiber and protein content.
Breaking Down the Nutritional Profile
Beyond just the total energy, a serving of black sundal offers a well-rounded nutritional boost.
- Protein: At around 7-14 grams per serving, it's an excellent source of plant-based protein for vegetarians and vegans. This helps with muscle maintenance and keeps you feeling full longer.
- Fiber: The dish is very high in dietary fiber, which is crucial for digestive health and blood sugar control. A single serving can provide a significant portion of your daily fiber needs.
- Carbohydrates: Consisting of complex carbohydrates, black sundal provides sustained energy rather than a quick spike in blood sugar.
- Fats: The fat content is generally low, depending on the amount of oil used for tempering and the quantity of grated coconut added. The fats from coconut are primarily medium-chain triglycerides (MCTs), which are used for energy and not stored as fat.
- Micronutrients: Black chana is packed with important minerals like iron, magnesium, and phosphorus, along with B vitamins, including folate, which is essential for cell growth and DNA formation.
Factors Influencing the Calorie Count
The exact calorie count of your black sundal can be influenced by several key factors during preparation:
- Cooking Oil: The type and amount of oil used for tempering play a significant role. Coconut oil is traditionally used, and while healthy, using less or opting for a lighter oil can reduce total calories.
- Grated Coconut: Freshly grated coconut adds flavor but also calories from fat. Using a smaller amount or forgoing it can lead to a lighter version of the snack.
- Serving Size: The portion size is a major determinant. A small cup (100g) might be around 200-220 calories, while larger servings or those with extra oil could be higher.
- Legume Type: While this article focuses on black chana, different sundals made from other legumes like white chickpeas or chana dal will have slightly different calorie profiles.
Comparison Table: Standard vs. Lighter Black Sundal
| Ingredient/Metric | Standard Black Sundal (per serving) | Lighter Black Sundal (per serving) | Plain Boiled Black Chana (1 cup) |
|---|---|---|---|
| Calories | ~205 kcal | ~180-190 kcal | ~269 kcal (dry chickpeas differ) |
| Preparation | Tempering with 1 tbsp oil, 2 tbsp grated coconut | Tempering with 1 tsp oil, 1 tbsp grated coconut | Plain boiled, no oil or coconut |
| Fat | ~8.4 g | ~4-6 g | ~4 g |
| Fiber | ~11.9 g | ~11.9 g | ~12.5 g |
| Protein | ~7.2 g | ~7.2 g | ~14.5 g |
Health Benefits of Incorporating Black Sundal
Adding black sundal to your diet provides more than just a tasty snack; it offers significant health benefits:
- Weight Management: The high protein and fiber content promote a feeling of fullness, which can help reduce overall calorie intake and support weight loss goals.
- Blood Sugar Control: The low glycemic index of black chana helps regulate blood sugar levels, making it a good choice for diabetics.
- Improved Digestion: The high fiber aids in digestion, prevents constipation, and supports a healthy gut microbiome.
- Heart Health: The dish is cholesterol-free and contains soluble fiber that helps lower bad cholesterol levels. Its potassium content supports healthy blood pressure.
Healthy Recipe Variations
To create a lighter, healthier black sundal, consider these modifications:
- Reduce Oil: Use a minimal amount of oil for the tempering or opt for a healthy, non-flavored oil like olive oil.
- Lessen Coconut: Reduce the amount of grated coconut or use desiccated coconut flakes sparingly for a burst of flavor without excess fat.
- Add Vegetables: Incorporate finely chopped vegetables like carrots, bell peppers, or onions to increase volume and nutritional value.
- Fresh Herbs: Load up on fresh cilantro and curry leaves for flavor instead of relying on added fat.
- Serve as a Salad: Mix the boiled chickpeas with fresh ingredients and a drizzle of lemon juice for a refreshing salad. For more traditional recipes, you can reference resources like Tarla Dalal's Kala Chana Sundal recipe.
Conclusion: A Healthy and Satisfying Snack
In summary, a cup of black sundal typically contains around 205 calories, but this can be adjusted based on preparation. It is a highly nutritious, protein-packed, and fiber-rich snack that offers numerous health benefits, including supporting weight management and digestive health. By being mindful of oil and coconut quantities, you can easily create a lighter version that doesn't compromise on flavor or nutritional quality. Incorporating this traditional South Indian dish into your diet is a delicious and healthy way to boost your daily intake of protein and fiber.
