Step by Step Moong Dal Chilla Recipe By Dt. Seema Goel (20+ Years Experience) | Breathe Well-Being

Mung Cheela with Tandoori Mix Veg Filling Serves 2: Gluten Free, Diabetic friendly and weight watchers friendly recipe, made with protein rich mung and starch free fiber rich vegetables. A great wrap which can be eaten for main meal or snack. Book your first consultation : https://bit.ly/3g4mZJ0​ Ingredients: Cheela Ingredients Mung Dal, dhuli (yellow) - ¼ cup Water - ¼ cup + ½ cup Salt & Red chili powder - a pinch each Cilantro/coriander leaves - 1 tsp. chopped fine Oil- 1 teaspoon Tandoori Mix Veg Filling Ingredients Cauliflower / Gobhi - 75 gms or ½ cup finely chopped Bell Pepper / Capsicum - 50 gms or ¼ cup finely chopped Scallions / Green Onions - 1 stalk, finley chopped Green peas - 2 tbsp Mint leaves - 3 to 4 chopped fine Coriander / Cilantro leaves - handful Oil & Spices OliveOil - 1 tsp. You may use the oil of your choice. Tandoori Masala - a fat pinch Salt - to taste NOTE - In case you do not have Tandoori Masala, then use a pinch of garam masala and a pinch of fancy paprika or kashmiri lal mirch together.* Instructions Soaking the Mung and Making the Batter 1. Wash ¼ cup of Mung Dhuli thoroughly in a bowl till water runs clear. Soak it in ¼ cup of water for about 1&1/2 hrs. The dal would soak all the water up and double in size. 2. Take a high power blender/mixie and add the soaked dal + ½ cup of water to it. Ground it fine to a smooth and runny batter. The batter is a free flowing pouring consistency. Add salt, red chili powder and chopped cilantro / coriander leaves to the batter and set aside. 3. In between soaking and making the batter, work on your filling. Making the Tandoori Mix Veg Filling 1. Heat Olive oil in a non stick or hard anodized or ceramic pan and once hot, add all the finely chopped vegetables to the pan. Sprinkle the Tandoori Masala and Salt on top of it. Cook on medium flame, till the vegetables are soft and not mushy. Add chopped mint and coriander leaves. Give a good stir. Cover with lid. Switch off the gas. Set aside to be used till your cheelas are ready for the filling. Making Cheelas 1. The batter above will yield about 5-6 cheelas of about 4-5 inches each. 2. Heat a flat non stick or hard anodized griddle or tawa. I used an electric griddle, that can make 2-3 cheela at the same time. 3. Take about less than ¼ cup of batter and spread it real thin, in a round shape. Refer to the video link above in the post to learn how to spread the cheela efficiently. 4. Cook on high for about 2 minutes till it is cooked and slightly dark yellow in color. Flip it gently and cook for another 1 minute. Finish the batter like wise. 5. We want soft cheelas to use them as wraps. Do not make them crispy. 6. The oil free Mung Cheelas are ready. Serving Mung Cheelas with Tandoori Mix Veg Filling 1. Take a Cheela and lay it flat. Scoop some filling and spread on one side of the cheela, as shown in the picture below the recipe. Add some chutney if desired. Roll it tight into a wrap and serve it warm. Nutritional information for 1 serving: Calories 156 Cal Protein. 7.8 grams Fats. 5.4 grams Carbs. 19.5 grams Fibre. 4.2 grams Mung Dal or whole moong are low on the glycemic index at 25 and have a low glycemic load of 4 making them a smart food choice for diabetics. Diabetics can safely eat Mung Beans. The low glycemic index, fiber and protein help to regulate blood sugar. In this recipe -Cauliflower, Spring Onions, cilantro/coriander leaves, mint, bell peppers are non-starchy vegetables and herbs and filled with fibers and beneficial vitamins and minerals. Carrots are loaded with beta-carotene, which has been linked to lower risk of cardiovascular disease and diabetes. A study found that individuals with high blood levels of beta-carotene have 32 percent lower insulin levels (suggesting better blood glucose control). Cucumbers are a cool, crisp, low-carb choice for people with diabetes. You can get your fill of this low-carbohydrate vegetable without worrying about raising your blood sugar too much. Cucumbers are a good source of vitamin K and they also contain potassium and vitamin C. Green Peas are a good source of protein and fiber, though are advised to be consumed in controlled quantities by a Diabetic, since they are starchy vegetables. #mungcheela #Moongdalchilla #healthydiet