Moong Dal Chilla (Savory Indian Lentil Pancakes)

getting in so much plant protein with these, I am almost an athlete now

Last week, I went home to my parent’s place in Orange County and tried, as I always do, to coerce my mom to film a recipe video with me. It…failed (I got her in one clip, lol) but we did get to make Moong Dal Chilla together.

I’ve been on a personal re-exploration of regional Indian food these days — inspired to find some ways to bring these recipes to you in ways that feel accessible and delicious. I know from a lot of you that Indian food sometimes seems intimidating to make, but I PROMISE, once you have a few key spices (turmeric, cumin, cayenne, coriander) you can do so much, that you will amaze even yourself.

my spice dabba!

Another thing I’ve been trying to do personally is up my protein intake a little. I am really mindful of what I consume in all of the ways — whether that’s what I’m taking in from my environment, the people around me, social media, and food, of course. It all contributes to your well-being and health, internally and externally! My main focus has always been on real, whole foods and using them as the guideposts for my work (est. 2015!) but as I do more research, read more, listen to podcasts, and experts, protein is something I’d like to be a little more intentional about.

While many people who eat a primarily plant-based / whole food focused diet supplement with plant-based protein powder…I just can’t get into it! I guess I just haven’t found one that I LOVE yet. If you have any recommendations, please drop them in the comments, but until then, I’ll be working on different applications for high-protein whole-food plant-based recipes for you (… a lot of hyphens). Which brings me to…moong dal chilla!

What is a chilla please advise, Samah

Chilla is basically an unleavened savory Indian pancake and is often made with lentils, chickpea flour, or even whole grain flour. It is BEYOND simple to make (no seriously, you just need your blender) and is incredible forgiving to cook. You cook it on a pan just as you would a crepe or a pancake, and contains spices, herbs, onions, and sometimes, tomatoes as well.

I used moong dal for my chilla, which is extremely healthy for you, with lots of nutrients like potassium, magnesium and fiber plus anti-inflammatory properties. These hold up really beautifully, making them a great high-protein tortilla or roti replacement when you want to whip something up quick and nutritious. I also like eating them just on their own! Another fun thing to do is air-fry them so they become crispy, like little lentil chips.

Hope you enjoy this recipe, and don’t forget to subscribe to get heathy recipes delivered straiiiiightttt to your inbox.

The Recipe

Ingredients

1 cup moong dal

1/2 tsp turmeric

1 tsp cumin

1/4 tsp cayenne (bump up if you want it to be spicier)

1 1/2 -inch piece of ginger, peeled and grated

kosher salt to taste

1 green Chile, de-seeded and minced

1/4 cup cilantro, finely chopped

1/4 cup red onions, finely diced

Method

Place moong dal in a medium bowl, cover with water, and rinse moong dal with your hands, tipping out the water and repeating until the water runs clear. Soak moong dal overnight or for at least 1 hour.

After soaking, drain the water from the bowl, and transfer moong dal to a high-speed blender. Add 1/4 cup of water, followed by the turmeric, cumin, cayenne, salt, ginger, green chile, and cilantro. Blend on high until completely smooth - you might need to add a splash or two of water. Adjust salt to taste. The texture should be like a thick, spreadable pancake batter.

Now cook! Starting on medium-low heat, brush your pan with oil and, using a ladle, pour a dollop of the pancake batter onto the pan, using the back of your ladle to swirl the batter into a circle. Raise to medium heat. Ensure not to make its too thin! See video for visual. Let cook for a few minutes until the edges start to curl up. Flip and cook for an additional few minutes on the other side until fully cooked through and lightly browned. Repeat with the remaining batter.

Enjoy immediately or keep in fridge for 3 days to use as a tortilla or roti replacement. Enjoy!

The Video

love you, SD