Savory Soaked Moong Dal & Paneer Chillas with Cucumber-Mint Curd
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Ingredients
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.
- 7
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.
- 8
Recipe yields ~3 servings (2 chillas + 2–3 tbsp curd per serving). Adjust portion for carbohydrate goals.
- 9
Low-GI soaked moong dal and added protein from paneer slow carbohydrate absorption, minimizing post-meal glucose spikes. High fiber from dal and cucumber aids satiety and insulin sensitivity. No added sugars or refined flours keeps glycemic load low.
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.
- 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.
- Transfer batter to a bowl. Fold in crumbled paneer gently so it distributes without breaking down completely.
- 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.
- 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).
- 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.
- 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.
-
Recipe yields ~3 servings (2 chillas + 2–3 tbsp curd per serving). Adjust portion for carbohydrate goals.
Nutritional facts (approx. per serving — 1 serving = 2 chillas + curd):
| Amount per serving | |
|---|---|
| Calories | 260 kcal |
| Total Fat | 9 g |
| — Saturated Fat | 3 g |
| Cholesterol | 15 mg |
| Sodium | 320 mg |
| Total Carbohydrate | 18 g |
| — Dietary Fiber | 5 g |
| — Total Sugars | 4 g |
| — Added Sugars | 0 g |
| Protein | 22 g |
| Potassium | 520 mg |
Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.
Type-2 Diabetic Friendly explanation:
- Low-GI soaked moong dal and added protein from paneer slow carbohydrate absorption, minimizing post-meal glucose spikes. High fiber from dal and cucumber aids satiety and insulin sensitivity. No added sugars or refined flours keeps glycemic load low.
Brief note: If you prefer fully plant-based, substitute paneer with firm tofu (GI ~15) and use a dairy-free yogurt for the curd.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
