Protein-Packed Moong Bean Chilla
Protein-rich moong dal chilla (also called cheela) is a healthy Indian savory pancake made primarily from ground moong dal (split mung beans/green gram). It stands out as a nutritious option—especially for vegetarians—due to its strong macronutrient profile, micronutrients, and digestive properties when prepared with minimal oil.
High Plant-Based Protein
Moong dal is naturally protein-dense: raw/dry versions provide about 24 g protein per 100 g. In chilla form (soaked, ground, and cooked as a thin pancake), a typical serving delivers solid amounts:
- Roughly 4.5–7.5 g protein per medium chilla (around 30–50 g).
- About 12–15 g protein for two chillas.
- Approximately 13–15 g protein per 100 g of prepared chilla.
This gives a high protein-to-calorie ratio (often around 20–23% of calories from protein), comparable in efficiency to some animal sources for a vegetarian dish. Protein supports muscle repair and growth, tissue maintenance, satiety (feeling full longer), and reduced overall calorie intake. It is particularly useful for vegetarians, vegans, or those aiming to boost daily protein without meat
Ingredients:
- 1 cup yellow or green moong dal
- 1 small onion, finely chopped
- 1 tomato, finely chopped
- 1 small carrot, grated
- 2 tbsp coriander
- 1-inch ginger
- 1 green chili (optional)
- ½ tsp cumin
- Salt as required
- Water
- 1–2 tsp oil
Steps:
Step 1: Wash moong dal thoroughly and soak it in water for 4–6 hours.
Step 2: Drain the water and add dal to a blender.
Step 3: Add ginger, cumin, green chili, and a little water. Blend into a smooth or slightly coarse batter.
Step 4: Transfer the batter to a bowl and add onion, tomato, carrot, coriander, and salt.
Step 5: Heat a non-stick pan on medium heat.
Step 6: Pour one ladle of batter and spread it into a thin circle.
Step 7: Add a few drops of oil around the edges.
Step 8: Cook until the bottom becomes golden. Flip and cook the other side.
Step 9: Serve hot with mint chutney or plain curd.
Why it’s healthy: Excellent plant protein and fiber-rich breakfast.