Indian · breakfast
Mixed Vegetable Besan Chilla (Chickpea Flour Pancakes)
Video by NishaMadhulika on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Vegan and gluten-free pancakes of chickpea flour packed with vegetables: about 12 g of protein and 6.5 g of fibre a serve, and rich in folate, vitamin K and magnesium.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Add a little water at a time to the besan, stirring until every lump has dissolved, then add more water to make a smooth, pourable batter. 0:33
- Stir in the spinach, cabbage, tomato, coriander, green chillies, ginger and salt. Add a splash more water if it is thick: the batter should pour but not be runny (about 1 cup water in all). 1:21
- Heat a non-stick tawa or frying pan, grease it with a little oil and wipe off the excess. Let it cool slightly and keep the heat low, so the batter spreads. 2:44
- Pour 2–3 tbsp of batter onto the tawa and spread it thinly with the back of a spoon. Turn the heat to medium and drizzle a little oil around and over the chilla. 3:18
- Cook until golden underneath, loosen the edges, flip and cook the second side until golden. Cool the tawa a little between chillas and repeat to make about 7. 4:00
Tip. Makes about 7 chillas; we've counted 3 serves (our estimate). Add grated cauliflower or capsicum, or a pinch of red chilli powder. Serve with green coriander chutney.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 39%
- Protein 18%
- Fat 43%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
About 92% of the 26 g of net carbs come from the besan.
Vitamins & minerals % of a day, one serve · tap for more
Folate High62%
248 µg a serve, mostly from besan (88%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K High58%
70 µg a serve, mostly from spinach (57%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High53%
0.9 g a serve, mostly from oil (96%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium High23%
97 mg a serve, mostly from besan (86%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 High20%
0.3 mg a serve, mostly from besan (75%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C Source19%
17 mg a serve, mostly from tomato (34%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source17%
2.6 mg a serve, mostly from oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source16%
2.9 mg a serve, mostly from besan (84%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source14%
1.6 mg a serve, mostly from besan (89%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source13%
610 mg a serve, mostly from besan (69%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 5
Selenium8%
4.2 µg a serve, mostly from besan (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A7%
67 µg a serve, mostly from spinach (59%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium3%
42 mg a serve, mostly from besan (54%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by NishaMadhulika; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.