高たんぱくムング・パニールチラ - 15分でできるダイエット朝食

HIGH PROTEIN MOONG PANEER CHILA I can't stop making this high-protein Moong Paneer Chila! It’s the perfect crispy, nutritious, and absolutely delicious breakfast you didn't know you needed. The green moong and spinach batter packed with a colorful paneer stuffing will keep you full and energised all morning! Time & Servings * Active Prep Time: 15 minutes * Passive Time: 4 hours 15 minutes (includes soaking and batter resting time) * Cook Time: 15 minutes * Total Time: 4 hours 45 minutes * Servings: 2 people Ingredients List For the Batter: * 1 cup whole moong (soaked for 4-5 hours) * 1 cup spinach (palak), chopped * 3-4 green chillies * 1 small piece of ginger * 1/4 cup water * Salt, to taste For the Stuffing: * 200g paneer, shredded * 1/4 cup carrot, finely chopped * 1/4 cup bell peppers and capsicum, finely chopped * 1 medium onion, finely chopped * 1 small bunch fresh coriander, finely chopped * Salt, to taste * Crushed black pepper, to taste Other: * Cooking oil (for greasing and roasting) Recipe Instructions To Make the Batter: 1. Add the soaked whole moong, chopped palak, green chillies, ginger, and water into a blender jar. 2. Blend everything together until you get a smooth batter. 3. Transfer the batter to a bowl, add salt to taste, and mix well. 4. Set the batter aside to rest for 15-20 minutes. To Make the Stuffing: 1. In a mixing bowl, combine the shredded paneer, chopped carrot, bell peppers, capsicum, onion, and fresh coriander. 2. Season with salt and crushed black pepper, then mix the stuffing well and set aside. To Make the Chila: 1. Heat a dosa tawa or pan on a high flame. Lightly grease it with oil and wipe it clean with a tissue paper. 2. Lower the heat. Pour a ladle of the batter onto the center of the tawa and spread it out in a circular motion, just like a dosa. 3. Increase the heat to medium, sprinkle a little oil around the edges, and let the chila cook for 1 minute. 4. Once the top of the chila appears dry, spread an even layer of the prepared paneer stuffing over the top. 5. Let it cook for 3-4 minutes until the bottom is perfectly crispy. 6. Fold the chila gently in half and serve it hot! Zero-Waste & Substitutes * Zero-Waste Tip: Don't throw away the water used to soak your moong beans! It is full of nutrients and perfect for watering your household plants. Also, finely chop the tender coriander stems and add them to your stuffing instead of tossing them out—they pack an incredible amount of flavor and a nice crunch. * Substitutes: If you prefer a no-onion and no-garlic recipe (like I often do), simply skip the chopped onions in the stuffing and add a handful of sweet corn instead. To make this completely vegan, substitute the shredded paneer with firm, crumbled tofu. Nutrition Profile This Moong Paneer Chila is an absolute powerhouse of nutrients. The whole moong provides an excellent source of dietary fiber and plant-based protein, while the palak boosts your iron intake. The paneer stuffing adds a rich dose of calcium and dairy protein, making this a highly satiating meal that balances your macros beautifully. Estimated Nutritional Values (Calculated for 1 serving, assuming the recipe yields 4 total servings): * Calories: 190 kcal * Protein: 12g * Carbohydrates: 16g * Fats: 9g high protein chila, moong paneer chila, green moong chila recipe, healthy breakfast ideas, weight loss recipe, vegetarian protein breakfast, stuffed moong dal chila, palak paneer chila, easy Indian breakfast, healthy chila recipe, paneer stuffed dosa, whole moong recipe, protein rich Indian food, healthy vegetarian recipes, savory Indian crepes, gluten free breakfast, nutritious chila, kid friendly healthy breakfast, diet recipes Indian, healthy paneer recipes #MoongPaneerChila #HighProteinBreakfast #HealthyIndianRecipes #VegetarianRecipes #ChilaRecipe #HealthyBreakfastIdeas #IndianFood #PaneerRecipes #GlutenFreeIndia #HealthyEating