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Sooji Cheela with Spinach
Lunch • India
How to Make Sooji Cheela with Spinach (Traditional & Healthy Version)
Sooji Cheela with Spinach is a beloved North Indian dish, perfect for a wholesome lunch or a hearty breakfast. Traditionally made with 'sooji' (semolina) and fresh 'palak' (spinach), this savory pancake is packed with flavor, nutrition, and vibrant green color. Its origins lie in the heart of North India, where quick, nourishing meals are valued for busy families and festive occasions alike. The taste of Sooji Cheela with Spinach is lightly spiced, with the earthy flavor of spinach beautifully complementing the nutty notes of roasted sooji. Often enjoyed during festivals like Holi and family gatherings, this dish is quick to prepare and highly customizable. It pairs well with homemade chutneys or a bowl of curd, making it a satisfying meal for all ages. Including spinach in the batter not only elevates the nutrition but also adds regional flair, as many North Indian homes incorporate seasonal greens into their daily meals. Sooji Cheela with Spinach is a testament to how Indian cuisine transforms humble ingredients into flavorful, healthful fare.
Ingredients(for 2 medium cheelas per serving)
- 1 cup Sooji (semolina) (fine or medium grain)
- 1 cup Fresh spinach (palak) (finely chopped)
- 1/2 cup Curd (dahi) (low-fat preferred)
- 1 small Onion (finely chopped)
- 1 Green chilli (finely chopped, optional for kids) - optional
- 1 tsp Ginger (grated)
- 1/4 cup Carrot (grated, optional but recommended) - optional
- 2 tbsp Coriander leaves (dhaniya) (finely chopped)
- to taste Salt
- 1/4 tsp Black pepper powder
- 1/4 tsp Turmeric powder (haldi) - optional
- as needed Water (to make batter)
- 2 tsp Oil (for cooking, use vegetable or mustard oil)
Instructions
- 1
In a large bowl, add sooji and curd. Mix well to form a thick batter. Let it rest for 10 minutes so the sooji absorbs moisture.
10 minutes
Resting allows the sooji to soften, resulting in fluffier cheelas.
- 2
Add chopped spinach, onion, green chilli, grated ginger, carrot, coriander leaves, salt, black pepper, and turmeric to the batter.
3 minutes
Squeeze excess water from spinach to prevent watery batter.
- 3
Gradually add water to adjust the batter consistency. It should be pourable but not runny.
2 minutes
Add water little by little to get a smooth, lump-free batter.
- 4
Heat a non-stick tawa (griddle) on medium flame. Lightly grease with a few drops of oil.
2 minutes
Wipe off extra oil with a paper towel for a healthier, non-sticky surface.
Why This Dish is Healthy
This dish is a healthy choice because it incorporates whole grains, fresh greens, and minimal oil. The addition of spinach boosts iron and fiber, aiding digestion and energy. Using curd instead of cream or excess oil reduces saturated fat. Sooji Cheela with Spinach is filling yet light, making it ideal for weight management and a nutritious Indian lunch or breakfast.
Sooji Cheela with Spinach offers a balanced macronutrient profile with moderate protein from dahi and sooji, complex carbohydrates, and dietary fiber from spinach, onion, and carrot. Spinach is rich in iron, vitamin K, and antioxidants, while curd provides probiotics for gut health. Minimal oil keeps the fat content low. This cheela is also a good source of B vitamins, magnesium, and essential amino acids, supporting overall wellness.
Pro Tips
- 💡Tip 1: Rest the batter to let sooji absorb moisture for fluffier cheelas.
- 💡Tip 2: Add veggies finely to ensure even spreading and cooking.
- 💡Tip 3: Always cook on medium heat to avoid burning and ensure thorough cooking.
Storage & Serving
Store leftover cheelas in an airtight container in the refrigerator for up to 1 day. Reheat on a tawa with a sprinkle of water to restore softness before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 170.0 kcal |
