Moong Dal Chilla with Vegetables
A soft moong dal chilla with carrot and onion, a light prenatal breakfast with plant protein and folate that is easy to eat in small portions.
- Protein source
- Folate source
- Vegan
Why you'll love this
Thin, crisp at the edges and cooked in minutes once the batter is ready, these chillas are a light savoury breakfast you can make one at a time and eat hot off the tawa.
Good for: Breakfast · Busy mornings · Queasy days · Vegan · Pregnancy
Total Time
20 min
Serves
4 people
Calories
140 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre4 g
- Folate60 mcg
- Magnesium45 mg
- Vitamin C8 mg
Why it can be useful during pregnancy
Moong dal chillas give you protein and folate from a soaked lentil batter, cooked with very little oil. Because they are plain and made in small rounds, you can eat one, see how you feel and make another, which suits pregnancy mornings when a big meal feels like too much.
Protein
Ground yellow moong dal forms the whole batter, so every chilla is a source of plant protein, which the body uses to build and repair tissue.
From: moong dal
Folate
Moong dal adds folate, which helps the body make new cells; a chilla breakfast is a handy way to eat lentils beyond the usual bowl of dal.
From: moong dal
Fibre
The lentil batter and grated carrot bring fibre, which adds bulk and helps keep you regular when pregnancy slows digestion.
From: moong dal, carrot
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Yellow moong dal (soaked 3-4 hrs) – 1 cup
- Grated carrot – 1/4 cup
- Chopped onion – 1/4 cup
- Chopped coriander – 2 tbsp
- Cumin seeds – 1/2 tsp
- Ginger, grated – 1/2 tsp
- Salt – to taste
- Oil – 2 tsp (for cooking)
Easy substitutions
Grated carrot → Finely chopped spinach or methi leaves
Adds leafy greens for variety; a handful of methi leaves cooked in food is fine in pregnancy.
How to make it
- 1
Grind soaked moong dal with a little water into a smooth, thick batter.
- 2
Mix in grated carrot, onion, coriander, cumin seeds, ginger, and salt.
- 3
Heat a non-stick tawa, pour a ladle of batter, and spread into a thin circle.
- 4
Drizzle a little oil around edges; cook both sides until golden.
- 5
Serve with mint chutney or curd.
Pregnancy-friendly tips
- Soak the dal the night before, or grind the batter and keep it in the fridge, so breakfast takes only the cooking time.
- Serve with mint chutney sharpened with lemon; the vitamin C helps your body absorb the plant iron in the dal.
- On queasy mornings keep the chilla plain, leave out the onion if its smell bothers you, and eat a small one slowly.
Frequently asked questions
Can I eat moong dal chilla on queasy mornings?
Yes. A plain chilla is light and easy to eat in small portions, which some people find helpful with nausea, though no food can promise relief. If you cannot keep food or fluids down for 24 hours, feel very weak, or have pain or fever, contact your doctor or midwife.
Do I have to soak the moong dal?
Yes. Soaking for 3 to 4 hours softens the dal so it grinds into a smooth batter that spreads thin and cooks evenly on the tawa.
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