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Sooji Chila with Spinach
Lunch • India
How to Make Sooji Chila with Spinach (Traditional & Healthy Version)
Sooji Chila with Spinach is a nutritious and flavorful North Indian dish, perfect for lunch or brunch. Chila, a savory pancake made from sooji (semolina), is a staple across many Indian households, especially in states like Punjab, Uttar Pradesh, and Rajasthan. This version incorporates fresh palak (spinach), adding a vibrant green color and enhancing both taste and nutrition. The use of regional spices and vegetables makes it a versatile meal, suitable for festive occasions or everyday dining. The dish is celebrated for its quick preparation and wholesome ingredients, making it a favorite among health-conscious families. Traditionally cooked on a tawa (griddle), Sooji Chila is enjoyed during festivals like Holi and Navratri, when lighter, vegetarian fare is preferred. Its soft, fluffy texture, combined with the earthy notes of spinach and subtle heat from green chilies, offers a satisfying meal that resonates with the Indian palate. With minimal oil and no refined flour, this recipe fits perfectly into calorie-conscious diets and supports overall wellness.
Ingredients(for 1 medium chila per person)
- 1 cup Sooji (semolina) (also called rava)
- 1 cup Fresh spinach (palak) (finely chopped)
- 1/2 cup Curd (dahi) (low fat preferred)
- 1/4 cup Onion (finely chopped)
- 1/4 cup Tomato (finely chopped)
- 1 Green chili (finely chopped) - optional
- 2 tbsp Coriander leaves (dhaniya) (finely chopped)
- 1 tsp Ginger (finely grated)
- 1/2 tsp Jeera (cumin seeds)
- to taste Salt
- 1/4 tsp Black pepper powder
- 1 tbsp Oil (for greasing the tawa)
- as needed Water (for batter consistency)
Instructions
- 1
In a mixing bowl, combine sooji and curd (dahi). Add water gradually to form a smooth, lump-free batter. Let it rest for 10 minutes.
10 minutes
Resting helps sooji absorb moisture and makes chilas softer.
- 2
Add finely chopped spinach, onion, tomato, green chili, coriander leaves, and ginger to the batter. Mix well.
3 minutes
For more flavor, sauté spinach lightly before adding.
- 3
Season with salt, black pepper, and jeera (cumin seeds). Stir the batter to ensure even distribution.
2 minutes
Adjust salt based on taste and other ingredients.
- 4
Heat a tawa (griddle) on medium flame. Grease lightly with oil.
2 minutes
Use a non-stick tawa to reduce oil usage.
Why This Dish is Healthy
This recipe is a healthy choice because it uses whole ingredients, incorporates spinach for antioxidants, and avoids refined flour. The balance of protein from curd and fiber from vegetables aids in satiety and digestion, making it ideal for weight management. Low oil usage and natural spices make it heart-friendly and suitable for diabetic individuals. It is perfect for those seeking nutritious, low-calorie Indian lunch options.
Sooji Chila with Spinach is rich in dietary fiber, vitamins A, C, and K from palak, and provides protein from dahi (curd). Semolina is a good source of complex carbohydrates, while the use of minimal oil keeps the fat content low. The addition of vegetables increases the micronutrient profile, supporting immunity and digestion. This dish is suitable for vegetarian diets and can be adapted for vegan preferences by using plant-based curd.
Pro Tips
- 💡Tip 1: Let the batter rest to ensure soft, fluffy chilas.
- 💡Tip 2: Use a non-stick tawa to minimize oil and prevent sticking.
- 💡Tip 3: Add a pinch of ajwain (carom seeds) for enhanced digestion.
Storage & Serving
Store leftover chila in an airtight container in the refrigerator for up to 24 hours. Reheat on a tawa for best texture. Avoid freezing as it may turn soggy.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
