Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Savoury pancakes made from soaked yellow mung lentils, filled with spiced tofu and spinach and served with yoghurt.
Plus at least 2 hours to soak the dal (or soak it overnight).
Equipment: Blender, non-stick frying pan
Measures and names
Ingredients
- 100 g split yellow moong dal, soaked in cold water for at least 2 hours
- 1 cm piece of ginger
- 1 green chilli
- ½ tsp ground cumin
- ¼ tsp ground turmeric
- 200 g firm tofu, drained and crumbled
- 100 g baby spinach, chopped
- ½ red onion, finely chopped
- ½ tsp garam masala
- 1 tbsp oil
- 1 small handful of fresh coriander (cilantro), chopped
- Salt
- 150 g Greek yoghurt, to serve
Method
- Drain the dal and blend it with the ginger, chilli, cumin, turmeric, a good pinch of salt and 100 ml water to make a smooth batter like thick double cream.
- For the filling, heat 1 tsp oil in a non-stick pan and cook the onion for 2 minutes. Add the tofu, garam masala and a pinch of salt and cook for 3 minutes, then stir in the spinach until it wilts. Tip into a bowl with the coriander.
- Wipe the pan, heat a little oil over a medium heat and pour in a ladle of batter, spreading it out thinly with the back of the ladle.
- Cook for 2 minutes until the edges lift, then flip and cook for 1 minute more. Repeat to make 4 cheelas, adding a little oil each time.
- Fill each cheela with the tofu and spinach, fold, and serve with the yoghurt.
Swaps and tips
Soak the dal the night before, or in the morning for dinner. The batter keeps in the fridge for 2 days. Use unsweetened soya yoghurt for a vegan version.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 35 g | 33 g | 8 g | 19 g | 452 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
