The Moong Dal Spinach Chilla is a wholesome Indian crepe that’s crisp on the outside, soft on the inside, and packed with protein and fiber. This simple, nourishing dish is made from yellow lentils and spinach, making it an ideal choice for health-conscious eaters and anyone looking for a satisfying plant-based meal. Perfect for breakfast, brunch, or a light dinner, these savory crepes are quick to prepare and endlessly versatile. Pair them with your favorite chutney, a dollop of yogurt, or enjoy them on their own. The mild heat from green chili and the earthiness of spinach make each bite flavorful and satisfying.
Full Recipe:
Ingredients:
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1 cup split yellow moong dal (skinned)
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2 cups fresh spinach leaves, finely chopped
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1 green chili, finely chopped
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1 inch ginger, grated
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1/2 teaspoon turmeric powder
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1/4 teaspoon asafoetida (hing)
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Salt to taste
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Water as needed
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Oil or ghee for greasing the pan
Directions:
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Wash and soak the moong dal for at least 2 hours. Drain and grind to a smooth batter using minimal water.
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In a mixing bowl, combine the moong dal batter with chopped spinach, green chili, ginger, turmeric, asafoetida, and salt. Mix well.
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Add a little water to adjust the consistency – it should be like pancake batter.
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Heat a non-stick pan or cast iron skillet. Grease lightly with oil or ghee.
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Pour a ladleful of batter in the center and spread it gently into a circular chilla.
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Drizzle a few drops of oil or ghee around the edges. Cook on medium flame till golden on one side, then flip and cook the other side.
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Repeat with the remaining batter. Serve hot with green chutney, ketchup, or yogurt.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 110 kcal per chilla | Servings: 4 servings (makes 8 chillas)
A Wholesome Indian Delight: Moong Dal Spinach Chilla
If you’re looking for a healthy, protein-rich, and utterly delicious breakfast or light meal option, Moong Dal Spinach Chilla should be on your list. This vibrant Indian crepe, made primarily from yellow lentils (moong dal) and spinach (palak), is more than just a traditional dish it’s a nutrition-packed powerhouse that fits beautifully into modern dietary lifestyles.
Let’s explore the heritage, health benefits, and versatility of this humble-yet-delicious meal, and see why it deserves a regular spot on your meal plan.
The Cultural Roots of Chilla
Chilla (or cheela) has long been a staple in many Indian households, especially in northern and western regions. Traditionally, a chilla is a savory pancake made with gram flour (besan) or other lentils. Moong dal chilla, a variation made with soaked and ground yellow lentils, has gained immense popularity due to its health benefits and ease of preparation.
Historically, Indian food emphasizes balance between flavors, textures, and nutrients. Moong Dal Spinach Chilla embodies this balance. It’s light, savory, packed with protein, and includes greens, making it ideal for daily consumption. In Ayurveda, moong dal is considered a tridoshic food, which means it balances all three doshas Vata, Pitta, and Kapha making it suitable for all body types.
Why Moong Dal and Spinach?
Both ingredients in this dish are superfoods in their own right:
Moong Dal (Yellow Split Lentils)
Moong dal is one of the easiest dals to digest. It is low in fat, rich in protein, and a great source of essential nutrients like magnesium, potassium, iron, and B vitamins. Its high fiber content supports digestion and helps in maintaining a healthy gut.
Spinach (Palak)
Spinach adds not only a beautiful green hue to the dish but also boosts the nutritional quotient. It’s a powerhouse of iron, calcium, vitamin A, vitamin C, and antioxidants. Regular intake of spinach can enhance immune function, bone health, and skin vitality.
Together, moong dal and spinach create a synergistic combination offering both macro and micronutrients that fuel your body and mind.
Health Benefits of Moong Dal Spinach Chilla
This dish checks almost all the boxes for a healthy meal. Whether you’re looking for a weight-loss-friendly option, a diabetic-safe dish, or simply something nourishing and gluten-free, this recipe delivers.
1. High Protein Content
A serving of Moong Dal Spinach Chilla provides plant-based protein, which is essential for muscle maintenance, energy levels, and satiety. It’s particularly beneficial for vegetarians and vegans looking to meet their protein needs without animal products.
2. Rich in Dietary Fiber
Fiber from both the moong dal and spinach aids digestion and promotes a healthy gut microbiome. It also helps manage blood sugar levels, which is great for people managing diabetes or insulin resistance.
3. Naturally Gluten-Free
This chilla is perfect for those with gluten intolerance or celiac disease. Unlike traditional wheat-based crepes or pancakes, it uses lentils as the base, making it safe and nourishing.
4. Low in Calories
With only around 110 kcal per chilla, this recipe is light yet filling. It’s ideal for those watching their calorie intake while still enjoying delicious, hearty meals.
5. Heart-Healthy Fats
When cooked with a dash of cold-pressed oil or ghee, this dish delivers healthy fats that support cardiovascular health and aid in nutrient absorption.
Versatility and Serving Ideas
One of the best features of this dish is its versatility. While it’s perfect on its own, you can elevate it in many creative ways:
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With Chutneys: Serve with mint-coriander chutney, tamarind-date chutney, or coconut chutney for a burst of flavor.
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Stuffed Chilla: Add a filling of paneer, tofu, or sautéed vegetables inside the chilla for a more substantial meal.
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Wrap it up: Use the chilla like a wrap and fill it with hummus, avocado, and salad for a fusion twist.
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Yogurt Dip: Pair with a bowl of spiced yogurt for a cooling side.
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Kids’ Tiffin Idea: Cut into wedges and pack with ketchup or mild chutney kid-friendly and mess-free.
Perfect for All Ages and Lifestyles
Whether you’re a college student looking for a quick meal, a busy parent needing a fuss-free breakfast, or a fitness enthusiast wanting a post-workout bite, this dish fits seamlessly.
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Busy Mornings: Batter can be made ahead of time and stored in the refrigerator for 1-2 days.
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Meal Prep Friendly: Cook and freeze individual chillas reheat on a pan or toaster for an instant meal.
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Customizable for Diets: Easily adaptable for vegan, gluten-free, low-fat, or keto-inspired diets.
Tips and Tricks for the Best Chilla
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Soak the Dal Well: At least 2 hours of soaking ensures smooth grinding and a better texture.
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Consistent Batter: The batter should be like pancake batter not too thick or too runny. Adjust water slowly.
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Preheat the Pan: Ensure the skillet is hot before pouring the batter for a crisp outer layer.
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Use Minimal Oil: A non-stick or cast-iron pan needs only a few drops of oil or ghee.
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Let It Cook: Be patient don’t flip too soon. Allow the chilla to brown and lift naturally from the pan.
Environmental and Sustainability Angle
Plant-based meals like Moong Dal Spinach Chilla contribute positively to sustainability. Compared to animal-based protein sources, lentils require less water and have a smaller carbon footprint. Additionally, incorporating seasonal greens like spinach supports local agriculture and reduces the need for long-haul transportation of produce.
A Comfort Food with a Health Halo
There’s something inherently comforting about the aroma of lentils cooking, the sizzle of batter hitting a hot pan, and the golden crisp edges forming as the chilla cooks. For many, this dish evokes memories of home, warmth, and childhood. Yet, it stands tall in contemporary kitchens as a trendy, healthy, and globally appealing dish.
From Ayurvedic kitchens to Instagram brunch boards, Moong Dal Spinach Chilla bridges tradition and modernity.
Conclusion:
Moong Dal Spinach Chilla isn’t just another recipe it’s a wholesome lifestyle choice. It brings together clean eating, cultural authenticity, and culinary satisfaction in a single bite. Its ease of preparation, nutritional benefits, and delightful taste make it a smart and delicious addition to your weekly menu.
Whether you’re trying to eat more plant-based meals, simplify your cooking routine, or explore the flavors of Indian cuisine, this chilla is your perfect starting point. Plus, with countless ways to tweak and serve it, you’ll never get bored.