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breakfastvegetarianIndian

Moong Dal Chilla with Spiced Spinach Sauté

A nutritious Indian-inspired breakfast featuring protein-packed lentil pancakes paired with a vibrant spinach side, rich in fiber and iron.

Moong Dal Chilla with Spiced Spinach Sauté

Instructions

1
Soak Moong Dal
soaking

Place moong dal in a bowl, cover with water, and let soak for 2 hours to soften for grinding.

💡 Soak overnight if preparing ahead to save time in the morning.
2
Prepare Chilla Batter
blending

Drain the soaked dal and blend into a smooth paste using a blender or food processor. Transfer to a bowl, then mix in finely chopped onion, chopped green chili, ginger paste, turmeric, and salt. Adjust consistency with a little water if needed to resemble pancake batter.

💡 Keep the batter slightly thick to prevent the chillas from breaking during cooking.
3
Prep Spinach Ingredients
preparation

Wash and roughly chop the spinach leaves. Mince garlic cloves and set aside with cumin seeds, turmeric, and salt for quick assembly.

💡 Use pre-washed spinach to save time, but rinse lightly to remove any residual grit.
4
Start Cooking Spinach Sauté
sautéing

Heat olive oil in a large skillet over medium heat at 160°C. Add cumin seeds and let them sizzle for 30 seconds until fragrant, then stir in minced garlic and cook for 1 minute until golden. Add turmeric, spinach, and salt, stirring frequently for 5-7 minutes until wilted and tender.

💡 Don’t overcook the spinach; stop when it’s bright green to retain nutrients.
5
Cook Moong Dal Chilla
pan-frying

Heat 1/2 tsp ghee in a non-stick pan over medium heat at 160°C. Pour a ladleful of batter into the pan, spreading it thinly into a circle. Cook for 2-3 minutes per side until golden brown and crisp at the edges, flipping carefully. Repeat for remaining batter, adding ghee as needed. Garnish with chopped coriander.

💡 Use a spatula to gently lift edges before flipping to avoid tearing the chilla.
Prep Time
135 Min
Cook Time
20 Min
Per Serving
312kcal
Protein18%
Carbs44%
Fat38%
Glycemic Load
14.3 (Medium)
Nutrition Information
PreparedRaw ingredients
Energy312 kcal· 16%
Protein13 g· 26%
Carbohydrates32 g· 11%
Carbs (absorbed)26 g· 10%
Dietary Fiber5.8 g· 23%
Fat12 g· 17%
Saturated Fat5.5 g· 28%
Monounsaturated Fat4 g· 16%
Polyunsaturated Fat1.5 g· 14%
Trans Fat0 g· 0%
Cholesterol20.5 mg· 7%
Sodium460 mg· 23%
Potassium722.5 mg· 21%
Calcium130 mg· 13%
Magnesium71 mg· 19%
Phosphorus153 mg· 22%
Iron6 mg· 43%
Zinc1.6 mg· 16%
Copper0.45 mg· 45%
Selenium4.5 µg· 8%
Iodine3 µg· 2%
Vitamin C10.5 mg· 13%
Vitamin A710 µg· 89%
Vitamin D0.30 µg· 2%
Vitamin E2.1 mg· 18%
Vitamin K170 µg· 227%
Vitamin B10.36 mg· 33%
Vitamin B20.25 mg· 18%
Vitamin B60.30 mg· 21%
Vitamin B120.04 µg· 2%
Folate121 µg· 61%
Niacin2.0 mg· 13%
Biotin9.5 µg· 19%
Pantothenic Acid0.70 mg· 12%
Salt Equivalent1.2 g· 19%

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