Moong Dal Cheela with Tofu
Savory, protein-packed crepes made from yellow moong dal, filled with a delicious spiced tofu scramble. A wholesome and gluten-free North Indian breakfast that's both light and satisfying.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Prepare the Cheela Batter
- b.Rinse the yellow moong dal under running water until the water runs clear. Soak it in 3 cups of water for at least 4 hours, or up to 6 hours.
- c.Drain the soaking water completely. Transfer the dal to a high-speed blender.
- d.Add the chopped ginger, green chilies, hing, 0.25 tsp turmeric powder, and 0.75 tsp salt to the blender.
- e.Add 1/4 cup of water and blend until you get a completely smooth, lump-free batter. Add a tablespoon of water at a time if needed to help it blend.
- f.The batter should have a pouring consistency, similar to a crepe or pancake batter—not too thick, not too thin. Transfer to a bowl and set aside.
- 2
Step 2
- a.Prepare the Spiced Tofu Filling
- b.Heat 2 tbsp of oil in a non-stick pan over medium heat. Once hot, add the cumin seeds and let them sizzle for about 30 seconds.
- c.Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
- d.Add the finely chopped tomato and cook for another 4-5 minutes, stirring occasionally, until the tomatoes break down and become mushy.
- e.Stir in 0.25 tsp turmeric powder, red chili powder, coriander powder, and 0.5 tsp salt. Cook the spices for 1 minute until fragrant.
- f.Add the crumbled tofu to the pan. Mix gently to coat it with the spice masala. Cook for 3-4 minutes, allowing the tofu to absorb the flavors.
- g.Turn off the heat. Stir in the garam masala, chopped coriander leaves, and fresh lemon juice. Mix well and set the filling aside.
- 3
Step 3
- a.Cook and Assemble the Cheelas
- b.Heat a non-stick tawa (griddle) over medium heat. To check if it's ready, sprinkle a few drops of water; they should sizzle and evaporate immediately.
- c.Lightly grease the tawa with a few drops of oil and wipe with a paper towel for an even coating.
- d.Pour a ladleful (about 1/4 cup) of the moong dal batter onto the center of the hot tawa.
- e.Working quickly, use the back of the ladle to spread the batter in a circular motion, creating a thin, even crepe about 6-7 inches in diameter.
- f.Drizzle about 1/2 tsp of oil around the edges and a little on top of the cheela.
- g.Cook for 1-2 minutes, or until the top surface appears cooked and the edges begin to lift away from the pan.
- h.Carefully flip the cheela and cook the other side for about 1 minute until light golden spots appear.
- i.Flip it back over. Place 2-3 tablespoons of the prepared tofu filling onto one half of the cheela.
- j.Fold the other half over the filling to create a semi-circle. Press down gently with a spatula and cook for another 30 seconds.
- k.Slide the finished cheela onto a serving plate. Repeat the process with the remaining batter and filling.
- 4
Step 4
- a.Serve
- b.Serve the hot Moong Dal Cheelas immediately with green coriander chutney, tamarind chutney, or your favorite sauce for a delicious and nutritious meal.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the tawa is perfectly heated before pouring the batter. If it's too hot, the batter will stick and cook too fast; if not hot enough, the cheela won't become crisp.
- 2For best results, use a non-stick pan to prevent the cheelas from sticking and breaking.
- 3The batter consistency is key. If it's too thick, the cheelas will be dense. If too thin, they will be difficult to spread and may break.
- 4Pressing the tofu is crucial to remove excess water. This prevents the filling from becoming soggy and ensures a better texture.
- 5Do not over-soak the dal, as it can make the batter sticky and difficult to handle.
- 6You can prepare the batter and filling ahead of time. Store them in separate airtight containers in the refrigerator for up to 2 days.
Adapt it for your goals.
Filling
Replace tofu with crumbled paneer (Indian cottage cheese) for a vegetarian version, or use a mix of finely chopped vegetables like carrots, bell peppers, and peas.
BatterBatter
Enhance the batter's nutritional value and flavor by adding 1/4 cup of finely chopped spinach (palak) or fenugreek leaves (methi).
Spice LevelSpice Level
For a milder version, skip the green chilies in the batter and reduce the red chili powder in the filling. For a spicier kick, add more of both.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Both moong dal and tofu are packed with high-quality protein, which is essential for muscle repair, growth, and overall body function.
Rich in Dietary Fiber
Moong dal is a great source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Gluten-Free and Easy to Digest
This recipe is naturally gluten-free, making it suitable for individuals with celiac disease or gluten sensitivity. Moong dal is known to be one of the easiest lentils to digest.
Supports Heart Health
Low in saturated fat and cholesterol, this dish contributes to cardiovascular health. The fiber and potassium in moong dal can also help manage blood pressure.
Frequently asked questions
One serving, which consists of two cheelas, contains approximately 320-360 calories. This can vary slightly based on the amount of oil used.