Sundal is a South Indian dish prepared with cereals and pulses. It contains high proteins, fiber and iron content. Sundal is a very healthy snack idea for kids. Make it exciting by adding some spices and taste to it.

Black Chana Sundal

Kondakadalai Sundal

Preparation Time: 12 hours
Cooking Time: 15 minutes
Nutritional Value:
1. Contains rich sources in folates, dietary fiber, protein, carbohydrates and iron and it keeps skin healthy
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. Adding salt to the black channa reduces over cooking
2. Soak the black channa over the night itself
3. Adding asafoetida will add taste to the sundal
Recipe Link: Raks Kitchen
Calories: 164, Sodium: 24mg, Cholesterol: 0mg, Carbohydrates: 27g, Fiber: 12g, Protein: 20g, Iron: 16%

Channa Sundal

Chana Sundal

Preparation Time: 12 hours
Cooking Time: 15 minutes
Nutritional Value:
1. Rich in proteins and fiber
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. Adding salt to the channa reduces over cooking
2. Soak the channa over the night itself
3. Adding asafoetida will add taste to the sundal
Recipe Link: Food Viva
Calories 364, Cholesterol 0 mg, Sodium 24 mg, Carbohydrate 61 g, Protein 19 g, Iron 34%, Vitamin B-6 25%

Horse Gram Sundal

Horsegram Sundal

Preparation Time: 12 hours
Cooking Time: 15 minutes
Nutritional Value:
1. It is used as medication for common cold, fever, bronchitis and asthma
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. Adding salt to the horse gram reduces over cooking
2. Soak the horse gram over the night itself
3. Adding asafoetida will add taste to the sundal
Recipe Link: Padhus Kitchen
Calories: 321, Protein: 22g, Carbohydrates: 57gm, Calcium: 287mg, Iron: 7mg

Green Gram Dal Sundal

Green Gram Sundal

Preparation Time: 12 hours
Cooking Time: 15 minutes
Nutritional Value:
1. Contains high source of nutrients i.e. folate, copper, zinc and various B vitamins
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. Adding salt to the green gram reduces over cooking
2. Soak the green gram over the night itself 3. Adding asafoetida will add taste to the
3. Adding asafoetida will add taste to the sundal
Recipe Link: Cooking and Me
Calories 347, Cholesterol 0 mg, Sodium 15 mg, Carbohydrate 63 g, Protein 24 g, Iron 37%

Peanut Sundal

Verkadalai Sundal

Preparation Time: 12 hours
Cooking Time: 15 minutes
Nutritional Value:
1. It has skin, hair and health benefits and acts as an antioxidant
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. Adding salt to the peanuts reduces over cooking
2. Soak the peanuts over the night itself
3. Adding asafoetida will add taste to the sundal
Recipe Link: Archana’s Kitchen
Calories 567, Cholesterol 0 mg, Sodium 18 mg, Carbohydrate 16 g, Protein 26 g, Iron 25%, Vitamin B-6 15%

Rajma Sundal

Rajma Sundal

Preparation Time: 12 hours
Cooking Time: 15 minutes
Nutritional Value:
1. Helps to boost energy and improve memory and acts as an antioxidant
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. Adding salt to the rajma reduces over cooking
2. Soak the rajma over the night itself
3. Adding asafoetida will add taste to the sundal
Recipe Link: Sail us Food
Proteins 44 g, Calories 658, Carbohydrates 120 g, Fiber 30 g, Calcium 162 mg, Iron 13 mg, Sodium 23 mg

Pattani Sundal

Pattani Sundal

Preparation Time: 12 hours
Cooking Time: 15 minutes
Nutritional Value:
1. Good source of vitamin K and vitamin B
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. Adding salt to the pattani reduces over cooking
2. Soak the pattani over the night itself
3. Adding asafoetida will add taste to the sundal
Recipe Link: Raks Kitchen
Calories 81, Carbohydrate 14 g, Protein 5 g, Vitamin C 66%, Cholesterol 0 mg

Karamani Sundal

Karamani Sundal

Preparation Time: 12 hours
Cooking Time: 15 minutes
Nutritional Value:
1. Helps to treat stomach, urine and bowel problems
2. Helps to boost energy and improve memory
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. Adding salt to the karamani reduces over cooking
2. Soak the karamani over the night itself
3. Adding asafoetida will add taste to the sundal
Recipe Link: Archana’s Kitchen
Calories 90, Carbohydrate 19g, Protein 3g, Calcium 12%, Vitamin A, 16%

Paasi Parupu Sundal

Pasi Parupu Sundal

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Nutritional Value:
1. Contains high source of nutrients i.e. folate, copper, zinc and various B vitamins
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. Adding salt to the paasi parupu reduces over cooking
2. Adding asafoetida will add taste to the sundal
Recipe Link: Padhus Kitchen
Calories 150, Carbohydrate 25g, Vitamin C 25%, Iron 25%

Navadhanya Sundal

Navadhanya Sundal

Preparation Time: 12 hours
Cooking Time: 15 minutes
Nutritional Value: 
1. Helps to lower risk of heart disease and obesity
2. Helps in Bowel problems
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. Adding salt reduces over cooking
2. Soak them over the night itself
3. Adding asafoetida will add taste to the sundal
Recipe Link: Jeyashri’s Kitchen
Calories: 164, Sodium: 24mg, Cholesterol: 0mg, Carbohydrates: 27g, Fiber: 12g, Protein: 20g, Iron: 16%

Undrallu Sundal (Ammini Kozhukkattai)

Ammini Kozhukkattai

Preparation Time: 30 minutes
Cooking Time: 30 minutes
Nutritional Value:
1. It contains carbohydrates
2. Provides great source of energy
The Ideal time for serving:
1. School Break Time
Serve with:
1. Buttermilk
Tips for Parents:
1. You can even add idli milagai podi at the last and mix to make it spicier
2. You can even prepare chutney for this sundal
Recipe Link: Chef and Her Kitchen