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Sooji Cheela with Paneer

Lunch • India

230
KCAL
PROTEIN (G)
CARBS (G)
FAT (G)
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How to Make Sooji Cheela with Paneer (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Easy

Sooji Cheela with Paneer is a beloved North Indian dish that perfectly marries nutrition, taste, and simplicity. Traditionally enjoyed as a hearty breakfast or satisfying lunch, this cheela (savory pancake) is made with sooji (semolina) and is lavishly stuffed or topped with fresh paneer (Indian cottage cheese). The crispy exterior and soft, protein-rich filling make it a delightful treat for all ages. The use of common spices, veggies, and herbs imparts a burst of Indian flavors, making it a wholesome meal suitable for busy weekdays or leisurely weekend brunches. Originating from North India, especially Punjab and Uttar Pradesh, Sooji Cheela with Paneer is a clever twist on the classic besan cheela, using sooji for a lighter texture and paneer for a protein boost. It is often enjoyed during festivals like Holi or family gatherings, thanks to its quick preparation and crowd-pleasing flavors. With its high satiety and nutrient profile, this dish has secured a spot as a go-to lunchbox option for both kids and adults. Whether paired with chutney or a simple bowl of dahi (curd), Sooji Cheela with Paneer is a delicious, health-conscious choice for anyone looking to savor Indian home-style cooking.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable
Allergens: gluten, dairy

Ingredients(for 2 medium cheelas with paneer filling per serving)

  • 1 cup Sooji (semolina) (preferably fine)
  • 100 grams Paneer (Indian cottage cheese) (grated or crumbled)
  • 1/3 cup Dahi (curd/yogurt) (for batter)
  • 1 small Onion (finely chopped)
  • 1 small Tomato (finely chopped)
  • 1/2 Capsicum (shimla mirch) (finely chopped) - optional
  • 1 Green chilli (finely chopped, adjust to taste) - optional
  • 2 tbsp Coriander leaves (dhaniya) (finely chopped)
  • 1/2 tsp Jeera (cumin seeds)
  • 1/4 tsp Red chilli powder
  • 1/4 tsp Haldi (turmeric powder)
  • to taste Salt
  • 2 tsp Oil or ghee (for roasting)

Instructions

  1. 1

    In a large bowl, combine sooji, dahi, haldi, red chilli powder, salt, and enough water to make a smooth, pourable batter. Let it rest for 10 minutes so the sooji absorbs moisture.

    10 minutes

    Resting the batter ensures soft and fluffy cheelas.

  2. 2

    Meanwhile, prepare the paneer filling by mixing grated paneer, chopped onion, tomato, capsicum, green chilli, coriander leaves, and a pinch of salt in a separate bowl.

    5 minutes

    Use fresh homemade paneer for the best taste and texture.

  3. 3

    Heat a tawa (griddle) on medium flame. Add a few drops of oil or ghee and sprinkle jeera on the hot surface.

    2 minutes

    Using a non-stick tawa requires less oil and prevents sticking.

  4. 4

    Pour a ladleful of sooji batter onto the tawa and spread it gently in a circular motion, forming a medium-sized cheela.

    1 minute

    Do not spread too thin; it helps retain moisture and texture.

Why This Dish is Healthy

This dish is a healthy choice as it's low in saturated fat, rich in protein, and packed with fiber from veggies. The use of minimal oil and wholesome ingredients helps maintain a low calorie count, making it ideal for weight management and diabetes-friendly diets. Paneer supplies essential amino acids, while the absence of refined flour makes it lighter on digestion. It's perfect for anyone seeking a balanced vegetarian meal.

Sooji Cheela with Paneer is a powerhouse of balanced nutrition. Sooji (semolina) provides complex carbohydrates and iron, giving long-lasting energy. Paneer offers high-quality vegetarian protein and calcium, supporting muscle and bone health. The addition of veggies increases fiber, vitamins (like C and K), and minerals. Spices such as jeera and haldi add antioxidant and anti-inflammatory properties, making this dish both delicious and nourishing.

Pro Tips

  • 💡Tip 1: Always let the sooji batter rest to ensure fluffy cheelas.
  • 💡Tip 2: Use homemade paneer for a softer and creamier filling.
  • 💡Tip 3: Add seasonal local vegetables for variety and nutrition.

Storage & Serving

Best enjoyed fresh, but can be refrigerated in an airtight container for up to 1 day. Reheat on a tawa before serving. Avoid freezing as texture may change.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy230.0 kcal

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