Moong dal chilla: a 20-minute high-protein breakfast

Moong dal chilla is a savoury pancake made from soaked yellow moong dal. It’s quick, naturally gluten-free and one of the highest-protein vegetarian breakfasts you can make at home. Each chilla gives about 178 kcal and 10 g of protein.

At a glance

Ingredients

• 160 g yellow moong dal (about ¾ cup)

• 1 small tomato, finely chopped (about 40 g)

• 2 tbsp chopped coriander leaves

• ½ tsp cumin seeds

• 1 small green chilli and ½ inch ginger (optional)

• Salt to taste

• 4 tsp oil (1 tsp per chilla)

Method

1. Soak. Wash the moong dal 2–3 times and soak it in plenty of water for 3–4 hours or overnight.

2. Grind. Drain the dal and grind it with the ginger and green chilli, adding a few spoons of water at a time, to a smooth batter about as thick as dosa batter.

3. Season. Stir in salt, cumin seeds, tomato and coriander. The batter keeps in the fridge for a day.

4. Cook. Heat a non-stick tawa on medium heat and spread ½ tsp oil. Pour a ladle of batter in the centre and spread it in a circle, not too thin.

5. Flip. Drizzle another ½ tsp oil around the edges. When the underside is golden (2–3 minutes), flip and cook the other side for a minute.

6. Serve hot with green chutney or a katori of curd.

Make it a meal

• Breakfast: 2 chillas with 2 tbsp green chutney, about 368 kcal and 21 g protein.

• More protein: stuff each chilla with 2 tbsp grated paneer before folding.

• Tiffin: roll the chillas and pack chutney separately so they don’t go soggy.

Tips for soft chillas

• If the chilla tears when you flip it, the batter is too thin. Add a spoon of besan or rice flour.

• Don’t make the tawa too hot. Medium heat cooks the inside before the outside browns.

• Cooking for someone who eats Jain food? Leave out the ginger. Green chilli, tomato and cumin keep it tasty.

Nutrition is estimated from Indian food composition data (IFCT 2017) for the quantities above, including the oil.