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
Step-by-step instructions
Step 1 · In a mixing bowl
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.
Step 2 · Add finely chopped spinach
Add finely chopped spinach, onion, tomato, green chili, coriander leaves, and ginger to the batter. Mix well.
Step 3 · Season with salt
Season with salt, black pepper, and jeera (cumin seeds). Stir the batter to ensure even distribution.
Step 4 · Heat a tawa (griddle) on medium flame
Heat a tawa (griddle) on medium flame. Grease lightly with oil.
Step 5 · Pour a ladleful of batter onto the tawa
Pour a ladleful of batter onto the tawa. Spread gently into a round shape, about 1/2 cm thick.
Step 6 · Cook on medium flame until edges turn golden
Cook on medium flame until edges turn golden. Flip carefully and cook the other side. Drizzle a few drops of oil if needed.
Step 7 · Repeat for remaining batter
Repeat for remaining batter. Serve hot with mint chutney or dahi.
Why this recipe 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.
A note on tradition
Chila is a beloved North Indian staple, often served during festivals like Holi and Navratri, when families seek light, vegetarian meals. Variations exist in Punjab, Uttar Pradesh, and Rajasthan, where different vegetables or spices are added to suit local tastes. The use of sooji and palak reflects everyday Indian cooking, blending nutrition with tradition. Chilas are commonly eaten for breakfast or lunch, and are considered a wholesome option for fasting days and festive occasions.