Serves 1 · Prep 15 min · Cook 8 min · 495 calories per serving
A savory, high-protein crepe made from yellow lentils, filled with spiced paneer and vegetables, and rolled into a delicious, healthy meal.
Why it's healthy
This Moong Dal Cheela Roll is a well-balanced, nutrient-dense meal. The primary ingredient, moong dal, is an excellent source of plant-based protein, essential for muscle repair and growth, and dietary fiber, which aids digestion and promotes satiety. Lentils have a low glycemic index, providing sustained energy release. The paneer filling further boosts the protein content and provides a significant amount of calcium, crucial for bone health. Vegetables like onion and tomato contribute essential vitamins, minerals, and antioxidants. Spices like turmeric offer anti-inflammatory benefits. Being naturally gluten-free and pan-fried with minimal oil, it's a wholesome choice for a nutritious breakfast or light dinner.
Ingredients
For the Cheela Batter:
1/2 cup split yellow moong dal (dhuli moong dal)
1/2 inch ginger
1/2 green chili, or to taste
1/8 tsp turmeric powder
1 pinch asafoetida (hing)
Salt to taste
Water, as needed for grinding
1 tsp oil, for cooking
For the Paneer Filling:
1/4 cup crumbled paneer (approx. 50g)
2 tbsp finely chopped onion
2 tbsp finely chopped tomato
1 tbsp chopped fresh coriander
1/4 tsp chaat masala
Salt to taste
Instructions
1. Rinse the moong dal thoroughly and soak it in ample water for at least 3-4 hours.
2. Drain the water completely. Add the soaked dal, ginger, and green chili to a grinder.
3. Add a few tablespoons of water and grind to a smooth, flowing batter. The consistency should be similar to pancake batter, not too thick or too thin.
4. Transfer the batter to a bowl. Stir in the turmeric powder, asafoetida, and salt. Mix well.
5. To prepare the filling, combine the crumbled paneer, chopped onion, tomato, coriander, chaat masala, and salt in a separate bowl. Mix gently.
6. Heat a non-stick tawa or skillet over medium heat. Lightly grease it with a few drops of oil.
7. Once hot, pour a ladleful of batter onto the center and quickly spread it outwards in a circular motion to form a thin cheela.
8. Drizzle a little oil around the edges and cook for 2-3 minutes, or until the base is golden brown and the edges start to lift.
9. Flip the cheela and cook on the other side for about a minute.
10. Flip it back over. Place a portion of the paneer filling along the center of the cheela.
11. Carefully fold the cheela into a roll or fold it in half. Press gently.
12. Slide the cheela roll onto a plate. Repeat the process with the remaining batter and filling to make a second roll.
13. Serve immediately with green chutney or tomato ketchup.