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Sprouts Chilla

Name: Sprouts Chilla
Cuisine: Indian

Lunch • India

150

kcal

—

Protein

—

Carbs

—

Fat

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How to Make Sprouts Chilla (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

Easy

Sprouts Chilla is a beloved North Indian savory pancake, crafted from protein-rich moong sprouts and besan (gram flour). This nutritious, vegetarian delight is a staple in many Indian households, known for its light, crispy texture and vibrant flavors. Traditionally prepared on a tawa (griddle), Sprouts Chilla combines the goodness of fresh vegetables and aromatic spices, making it a favorite for those seeking a wholesome and filling meal. Rooted in Indian culinary traditions, Sprouts Chilla is especially popular in states like Punjab and Uttar Pradesh, where street vendors and home cooks alike serve it with a side of tangy green chutney or homemade dahi (curd). Its adaptability makes it a perfect choice during festivals and busy weekdays, offering a quick yet satisfying option for lunch. The dish is both satiating and guilt-free, making it ideal for calorie-conscious eaters and fitness enthusiasts. Its earthy taste, combined with the freshness of coriander and the subtle heat of green chilies, captures the essence of North Indian flavors.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 2 medium chillas per person)

1 cup Moong sprouts (mung bean sprouts (हरी मूंग अंकुरित))
1/2 cup Besan (gram flour)
1 small Onion (finely chopped (प्याज़))
1 small Tomato (finely chopped (टमाटर))
1 Green chili (finely chopped (हरी मिर्च))
2 tbsp Fresh coriander leaves (chopped (धनिया पत्ता))
1/2 tsp Cumin seeds (jeera)
1/4 tsp Turmeric powder (haldi)
1/4 tsp Red chili powder (lal mirch)
to taste Salt (नमक)
2 tsp Oil (for greasing tawa)
as needed Water (to adjust batter consistency)

Instructions

1
Blend the moong sprouts into a coarse paste using minimal water. Transfer to a mixing bowl.
5 minutes
Don’t over-blend; a slightly coarse texture gives better chilla structure.
2
Add besan, chopped onion, tomato, green chili, coriander leaves, cumin seeds, turmeric, red chili powder, and salt to the sprouts paste. Mix well.
3 minutes
Squeeze out excess water from veggies to avoid a runny batter.
3
Gradually add water to make a thick, pouring-consistency batter.
2 minutes
Add water little by little to prevent lumps.
4
Heat a tawa (griddle) on medium flame. Lightly grease with a few drops of oil.
2 minutes
Use a non-stick tawa to minimize oil usage.

Why This Dish is Healthy

Sprouts Chilla is ideal for a healthy diet because it combines high-quality plant protein, complex carbohydrates, and a variety of micronutrients, all in one meal. The fiber content aids digestion and supports weight management, while the low glycemic index helps in blood sugar control—great for diabetics. Homemade, with minimal oil and no refined flour, it supports heart health and sustained energy levels. This makes Sprouts Chilla a perfect lunch option for calorie counters and those aiming for a healthy lifestyle.

Sprouts Chilla is a powerhouse of nutrition, packed with plant-based protein from moong sprouts and besan. Sprouts are rich in dietary fiber, folate, Vitamin C, and essential minerals like iron and potassium. Besan provides additional protein and complex carbohydrates, keeping you full for longer. The inclusion of fresh vegetables adds antioxidants, vitamins A and C, and dietary fiber, while using minimal oil keeps the fat content low. This chilla is gluten-free if you skip hing (asafoetida) and can be adapted for various dietary needs, making it a smart choice for balanced nutrition.

Pro Tips

💡Tip 1: Use freshly sprouted moong for maximum nutrition and flavor.
💡Tip 2: Add a pinch of hing (asafoetida) for extra digestion support unless gluten-free.
💡Tip 3: For extra crispiness, cook the chilla on medium flame and avoid overcrowding the tawa.

Storage & Serving

Sprouts Chilla is best enjoyed fresh, but you can prepare the batter in advance and store it in an airtight container in the refrigerator for up to 24 hours. Cooked chillas can be wrapped in foil and kept in a hot case for up to 4 hours. Reheat on a tawa to regain crispiness before serving.

Best served: Breakfast or Lunch