• Amita Garg

Green moong dal pancake[chila] with stir fry vegetables

Pancake or chila is usually made with lentils, gram flour or wheat flour, but today i am presenting this simple recipe with little twist. This is perfect for those who prefer gluten free or vegan diet.

I used split green moong dal for our pan cakes and served with Italian sauce and healthy stir fry vegetables.

Split moong dal is a good source of protein and dietary fiber. It t is low in fat and rich in B-complex vitamins, calcium and potassium. It is an easily digestible lentil and suitable for children, elders and even sick people. Stir fry vegetables retain more nutrients instead of boiled and cooked vegetables and requires small amount of oil.

So start the day with eating this healthy, gluten free, wholesome breakfast recipe. It is also a perfect main dish for your special diet.

Author---------------- Amita Garg

Preparation Time--- 3-4 hours

Cooking Time-------30 minutes

Serving ---------------8 to 10 pan cakes

Moong Dal pan cakes-

Ingredients-

Green Moong dal---------1 Cup

Rice ---------------1/4 Cup

Green Chili--------------------2 roughly chopped

Ginger --------- ---------1 inch piece roughly chopped

Salt--------------------------------to taste

Cumin seeds-------------------1 T Sp.

Red chili powder--------------1/2 T Sp.

Coriander leaves---------------1 tab Sp. roughly chopped[ optional ]

Oil for cooking

Stir Fry vegetables-

Onion-------------------------------------1

Red Yellow green Capsicum------1 cup

Tofu cubes----------------------------1/2 cup

Garlic finely chopped-------------1 Sp.

salt--------------------------------------to taste

Black pepper-------------------------to taste

Olive Oil -----------------------------1 tab Sp.

Italian Marinara saue---------------1/2 cup

How to Make-

Green Moong dal Pan cake-

  1. Rinse Green Moong dal and rice 2-3 times and soak for 3-4 hours in sufficient water and grind with green chili, coriander leaves and ginger into fine paste. Consistency of batter should be pouring consistency.

  2. Take out in a bowl, add salt,cumin seeds and red chili powder.

  3. Heat tava and grease it with oil.

  4. Spread two tab Sp. batter on the center of the pan or tava, spread with the back of spatula, make small chillas, cover with lid.

  5. After 2 minutes remove lid and spread one tsp. oil around the edges of pan cake, cook on low medium flame.

  6. When cook and become crisp, flip and cook another side till crisp and golden.

  7. Make all chilas as a similar way.

Stir Fry vegetables-

  1. In a pan heat oil, add garlic and cook till golden.

  2. Add vegetables and cook for 2 minutes[ do not over cook, it should be crisp]

  3. Add tofu chunks, add salt and pepper and mix well.

  4. Add Barbecue sauce and mix well.

How to arrange-

  1. Spread some Marinara sauce on a plate Set Green moong dal chilla on the center of sauce.

  2. Spread some marinara sauce on the pan cake or chilla.

  3. Arrange some stir fry vegetables on it.

  4. Top with fresh salad.

Tips-

  1. Moong Dal Chila can be made with green moong dal or yellow moong dal.

  2. Soak Moong Dal in sufficient water approximately 3 cups, after soaking it will be double in size.Discard extra water.

  3. while grinding add little water at a time. We need smooth pouring consistency batter.

  4. Add spices according to your taste.

  5. You can also add vegetables like zucchini, broccoli etc.

  6. You can spread hot and chili sauce or green chutney instead of marinara sauce.


Step By Step Recipe of Green split moong dal chila with stir fry vegetables-

Rinse Green Moong dal and rice 2-3 times and soak for 3-4 hours in sufficient water and grind with green chili, coriander leaves and ginger into fine paste. Spread two tab Sp. batter on the center of the pan or tava, spread with the back of spatula cover with lid.After 2 minutes remove lid and spread one t Sp. oil around the edges of pan cake, cook on low medium flame. When cook and become crisp, flip and cook another side till crisp and golden.

In a pan heat oil, add garlic and cook till golden.Add vegetables and cook for 2 minutes[ do not over cook, it should be crisp]Add tofu chunks, add salt and pepper and mix well.Add Barbecue sauce and mix well.

How to arrange-

Spread some Marinara sauce on a plate Set Green moong dal chilla on the center of sauce. Spread some marinara sauce on the pan cake or chilla. Arrange some stir fry vegetables on it. Top with fresh salad.

Serve hot.











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