Savory Soaked Moong Dal & Paneer Chillas with Cucumber-Mint Curd

Description: Protein-rich, low-carb savory chillas made from soaked whole yellow moong dal and crumbled paneer, served with a cooling cucumber-mint curd. No sugar, no white flour — diabetes-friendly, high fiber, and easy to make.

Ingredients (with approximate Glycemic Index for each):

• 1 cup whole yellow moong dal (soaked 6–8 hours, drained) — GI ~30
• 1/2 cup low-fat paneer, crumbled — GI ~10
• 1 small onion, finely chopped — GI ~10
• 1 small tomato, deseeded and finely chopped — GI ~15
• 1–2 green chilies, finely chopped — GI ~0
• 2 tbsp chopped fresh cilantro — GI ~0
• 1/2 tsp grated ginger — GI ~0
• 1/2 tsp cumin powder — GI ~0
• 1/4 tsp turmeric — GI ~0
• 1/2 tsp chaat masala or salt to taste — GI ~0
• Freshly ground black pepper to taste — GI ~0
• 1–2 tbsp besan (gram flour) — optional binder — GI ~35 (use only if batter is too loose)
• 2 tsp olive oil or avocado oil for cooking (divided) — GI ~0
• Lemon wedges to serve — GI ~0

Cucumber-Mint Curd:

• 3/4 cup plain low-fat unsweetened yogurt (curd) — GI ~35
• 1/2 small cucumber, peeled, grated and squeezed dry — GI ~15
• 1 tbsp finely chopped mint — GI ~0
• Salt and black pepper to taste — GI ~0
• 1 tsp lemon juice — GI ~0
• Optional: small pinch of roasted cumin powder — GI ~0

Cooking Instructions:

1. Drain soaked moong dal thoroughly and transfer to a blender. Add onion, tomato, green chilies, ginger, cumin powder, turmeric, cilantro, salt, and pepper. Pulse to a coarse batter — texture should be slightly grainy, not completely smooth. If batter seems too thin, add up to 1–2 tbsp besan; if too thick, add 1–2 tbsp water.
2. Transfer batter to a bowl. Fold in crumbled paneer gently so it distributes without breaking down completely.
3. Heat a non-stick skillet over medium heat and brush lightly with 1/2 tsp oil. Pour 1/4–1/3 cup batter and spread gently into a 5–6 inch circle (like a pancake). Cook 2–3 minutes until edges set and underside is golden.
4. Brush top with a little oil, flip, and cook 1–2 minutes more until cooked through and golden. Repeat with remaining batter. Makes about 6–8 small chillas (serving depends on portion).
5. Meanwhile, make the cucumber-mint curd: whisk yogurt until smooth, fold in grated cucumber, mint, lemon juice, salt, pepper and cumin powder if using. Chill briefly.
6. Serve 2 chillas warmed with 2–3 tbsp cucumber-mint curd and a lemon wedge.

Flavor profile explanation:

• Earthy, mildly nutty notes from soaked moong; paneer adds creamy, fresh dairy richness. Aromatics (cumin, ginger, chilies, cilantro) brighten and add savory lift. Cucumber-mint curd cools and balances the spices.