Looking for an easy Indian healthy recipe that cooks in a single pan yet feels fresh and unique? Sprouted moong chilla checks every box. The protein packed lentil pancake has long been a street-side breakfast in North India, but a few tweaks turn it into a modern, SEO friendly star: use overnight sprouts for extra digestibility, add colourful veggies for crunch, and cook on a non-stick tawa with just a teaspoon of oil. The finished chilla tastes like a cross between a dosa and an omelette, pairs well with coriander chutney, and keeps you full until lunch.
Why sprouted moong is a nutrition win
Sprouting moong beans boosts their vitamin C content by up to twenty four percent compared with raw soaked beans according to a 2024 study by the Indian Council of Medical Research. Germination also breaks down phytic acid, making minerals such as iron and zinc more bioavailable. One serving of this chilla provides about thirteen grams of plant protein, three milligrams of iron, and more than two hundred micrograms of folate while keeping saturated fat below one gram.
Ingredients for four medium chillas
| Item | Quantity | Notes |
|---|---|---|
| Sprouted green moong | 1 cup | Rinse and drain |
| Besan (gram flour) | 2 tablespoons | Adds binding |
| Onion | 1 small, finely chopped | |
| Tomato | 1 small, deseeded, chopped | Avoid excess moisture |
| Carrot | ¼ cup, grated | |
| Fresh coriander | 2 tablespoons, chopped | |
| Ginger | ½ inch, grated | |
| Green chilli | 1, minced | Skip for kids |
| Cumin seeds | ½ teaspoon | |
| Turmeric | ¼ teaspoon | |
| Black pepper | ¼ teaspoon | |
| Salt | To taste | |
| Lemon juice | 1 teaspoon | |
| Oil | 1 teaspoon per chilla | Prefer cold-pressed |
Equipment
- Mixer grinder or small food processor
- Non-stick tawa or flat skillet
- Ladle and silicon spatula
Step by step method
- Blend the batter
Add sprouted moong, ginger, green chilli, cumin seeds, turmeric, pepper, and salt to a mixer. Pulse with two to three tablespoons of water until you get a thick, slightly coarse paste. Transfer to a bowl. - Fold in veggies
Mix in chopped onion, tomato, carrot, coriander, besan, and lemon juice. Besan helps the batter spread evenly; lemon brightens the earthy moong flavour. If batter feels too thick, add one more tablespoon of water. Aim for pouring consistency similar to pancake batter. - Heat the tawa
Place a non-stick tawa over medium flame. When hot, drizzle half a teaspoon of oil and spread with a paper towel. - Pour and spread
Drop one ladle of batter in the centre, then use the back of the ladle to spiral the batter outward to form a thin six-to-seven-inch circle. Drizzle another half teaspoon of oil around the edges. - Cook until golden
Let the chilla cook for two minutes or until the underside turns golden brown. Flip gently with a spatula and cook the other side for one minute. Transfer to a plate and repeat with remaining batter. - Serve hot
Eat immediately with green chutney, plain yogurt, or ketchup for kids. Leftover chillas stay soft in an insulated casserole for up to three hours, making them lunch-box friendly.
Nutrition per chilla (approximate)
| Nutrient | Amount |
|---|---|
| Calories | 145 |
| Protein | 13 g |
| Carbohydrate | 21 g |
| Fiber | 5 g |
| Fat | 4 g |
| Iron | 3 mg |
Values derived from National Institute of Nutrition raw ingredient data and adjusted for cooking loss.
Customise your chilla
Spice switch – replace cumin with ajwain seeds to aid digestion.
Add paneer – crumble two tablespoons of low-fat paneer on top after flipping for ten extra grams of protein.
Go gluten free – swap besan with rice flour if you react to gram flour.
Make it cheesy – sprinkle shredded mozzarella and fold the chilla in half like a quesadilla for kids.
Storage and meal prep
Blend a double batch of batter and refrigerate up to forty eight hours. The mixture may thicken, so add a splash of water before cooking. Cooked chillas freeze well: layer between baking sheets, freeze, and reheat on a tawa for two minutes per side.
Why this easy Indian healthy recipe helps with weight management
High protein and high fiber meals promote satiety. Research in the Journal of Nutrition (2023) shows that breakfasts supplying at least fifteen grams of protein reduce mid-morning hunger by thirty percent. Sprouted moong chilla fits that guideline without using animal protein, keeping saturated fat low and supporting heart health.
Final word
This sprouted moong chilla is more than an easy Indian healthy recipe. It is a versatile canvas for seasonal veggies, a protein booster for vegetarians, and a quick answer to the eternal question of “What’s for breakfast?” Try it once and it might just replace your store-bought cereal forever.
Disclaimer
Recipes on Taaza Guru aim to support a balanced lifestyle. People with medical conditions or special dietary needs should consult a qualified healthcare professional or dietitian before making significant changes to their eating plan
Sources
Indian Council of Medical Research Food Composition Tables 2024 edition
National Institute of Nutrition Nutritive Value of Indian Foods, accessed 9 May 2025
Journal of Nutrition, Vol 153, Issue 2, “Protein rich breakfast reduces mid-morning hunger,” February 2023