High-Protein Moong Dal Chilla (Lentil Pancake)
Ingredients
For the chilla
- 1 cup yellow moong dal (split)
- 2–2½ cups water
- 1 green chilli
- 1-inch ginger
- ¼ tsp turmeric
- ½ tsp cumin seeds
- Salt to taste
- 1 tbsp fresh coriander
For the filling
- 150 g paneer OR firm tofu
- ½ small onion, finely chopped
- ½ small capsicum, finely chopped
- 1 small tomato, finely chopped
- ½ tsp cumin seeds
- ½ tsp turmeric
- ½ tsp red chilli powder
- ½ tsp garam masala
- Salt to taste
- 1 tsp oil
- Fresh coriander
For cooking
- 1–2 tsp oil
Method
- Soak the dal. Rinse the moong dal and soak for 3–4 hours. Drain.
- Make the batter. Blend the soaked dal with ginger, green chilli and enough water to make a smooth, pourable batter. Mix in turmeric, cumin, salt and coriander.
- Make the filling. Heat 1 tsp oil. Add cumin, onion and capsicum. Sauté for 2–3 minutes. Add tomato, paneer/tofu and spices. Cook for another 2–3 minutes.
- Heat the pan. Heat a non-stick pan over medium heat and lightly grease it.
- Make the chilla. Pour in a ladleful of batter and spread into a thin circle.
- Cook. Cook for 2–3 minutes until golden underneath. Flip and cook the other side for about 1 minute.
- Add filling. Place 2–3 tbsp of the paneer/tofu filling over one half.
- Fold & serve. Fold the chilla and cook for another 30–60 seconds. Serve hot with mint/coriander chutney.
Nutrition (approx. per serving, 2 chillas; values vary with brands, portions and cooking methods)
| With Paneer | With Tofu | |
|---|---|---|
| Calories | ~550 kcal | ~480 kcal |
| Protein | ~30 g | ~31 g |
| Carbohydrates | ~65 g | ~65 g |
| Fat | ~20 g | ~13 g |
| Fiber | ~10 g | ~10 g |
Step-by-step photos
This recipe is part of The Everyday Table, our flip-through recipe diary. Open the diary →
