Looking for a healthy, gluten-free, and protein-packed breakfast? gluten-free Besan Chilla, made from gram flour (besan), is a traditional Pakistani snack or breakfast item that fits perfectly into a gluten-free diet. This recipe is easy to make, nutritious, and incredibly versatile.
Ingredients (For 2 servings)
- 1 cup besan (gram flour) – naturally gluten-free and rich in protein
- 1 small onion (finely chopped)
- 1 small tomato (finely chopped)
- 1 green chili (chopped) – optional for extra spice
- 1/2 tsp cumin seeds
- 1/2 tsp red chili powder
- 1/4 tsp turmeric powder
- Salt to taste
- 2 tbsp fresh coriander leaves (chopped)
- 1/4 cup water (adjust as needed for the batter consistency )Oil for cooking (preferably olive oil or ghee)
Step-by-Step Instructions
1. Prepare the Batter
In a mixing bowl, add the besan, chopped onion, tomato, green chili, cumin seeds, red chili powder, turmeric powder, salt, and chopped coriander leaves. Slowly add water while stirring to form a smooth, lump-free batter.The batter should be of medium consistency—neither too thick nor too runny.Let the batter sit for 5-10 minutes to allow flavors to mix well.
2. Cook the Chilla
- Heat a non-stick tawa or frying pan on medium flame and lightly grease it with oil.
- Pour a ladle full of batter onto the pan and spread it evenly to form a thin pancake.
- Cook for 2-3 minutes on one side, then flip and cook for another 2-3 minutes until both sides are golden and crispy.
3. Serve the Chilla
- Serve hot with a side of mint chutney or yogurt for a refreshing combination.
- You can also pair it with coconut chutney or a spicy garlic dip for an extra kick.
Nutritional Information (Per Serving)
This dish is low in calories, making it an ideal choice for a healthy breakfast or light dinner. It’s also a great source of plant-based protein and dietary fiber.
Tips & Tricks for the Perfect Besan Chilla
1. Achieve the Right Consistency
Ensure your batter is of pourable consistency. If it’s too thick, the chilla will be dense. If it’s too thin, it won’t cook evenly.
2. Add Vegetables for Extra Nutrition
Incorporate finely chopped spinach, carrots, or capsicum to make the chilla more wholesome. These vegetables also add a colorful and nutritional boost.
3. Use a Non-Stick Pan
To make the chilla oil-free or low-oil, use a non-stick tawa. This helps reduce the calorie count while still achieving a crispy texture.
4. Serve Immediately
Chillas taste best when served hot, straight from the pan. If left for too long, they may become soggy.
5. Spice It Up!
If you like spicy food, you can add extra green chilies, black pepper, or even a dash of chaat masala on top for an extra burst of flavor.
Health Benefits of Gluten-Free Besan Chilla
1. Naturally Gluten-Free: Gram flour is free from gluten, making this recipe ideal for individuals with celiac disease or gluten sensitivity.
2. High Protein Content: Besan is rich in plant-based proteins, perfect for vegetarians looking to increase their daily protein intake.
3. Low Glycemic Index: The dish is low on the glycemic index, making it a good choice for people managing blood sugar level
4. Rich in Fiber: High fiber content in besan aids digestion and keeps you feeling full longer.
Frequently Asked Questions (FAQ)
Q1. Can I make Besan Chilla without oil?
Yes, if you use a non-stick pan, you can cook the chilla without oil. However, a little oil or ghee can enhance the flavor and texture.
Q2. How can I make the chilla softer?
To make the chilla softer, add a little more water to the batter and cook on low heat. This ensures the inside stays soft while the outside crisps up.
Q3. Can I store leftover chillas?
While it’s best to consume besan chilla fresh, you can store leftovers in the fridge for up to 1 day. Reheat them in a pan to restore their crispiness.
Pros and Cons of Gluten-Free Besan Chilla
Pros
1. Naturally Gluten-Free
One of the biggest advantages of besan chilla is that it is naturally gluten-free, making it a safe and tasty option for individuals with gluten intolerance or celiac disease.
2. High in Protein
Besan, or gram flour, is rich in plant-based protein. This makes besan chilla an excellent choice for vegetarians or anyone looking to boost their protein intake without consuming meat.
3. Low-Calorie & Healthy
With approximately 180 calories per serving, besan chilla is a low-calorie dish that fits well into weight loss or healthy eating plans. It’s also low in fat, especially if cooked with minimal oil.
4. Quick & Easy to Prepare
Besan chilla can be whipped up in under 15 minutes, making it a convenient option for busy mornings or a quick snack. The simple ingredients are usually available in most households.
5. Versatile & Customizable
You can add various vegetables like spinach, carrots, or capsicum to increase the nutritional value. You can also modify the spices to suit your taste, making it a highly customizable dish.
6. Good for Digestion
Besan is rich in fiber, which promotes healthy digestion and helps maintain a balanced gut. Fiber also helps in keeping you feeling full for a longer time, which is beneficial for portion control.
7. Ideal for Diabetics
With a low glycemic index, besan chilla doesn’t cause rapid spikes in blood sugar levels, making it a safe choice for individuals with diabetes.
Cons
1. Requires Cooking Skills
For beginners, getting the batter consistency right and cooking the chilla evenly can be tricky. It takes a bit of practice to make perfectly crispy-yet-soft chillas.
2. May Not Appeal to All Taste Preferences
Some people may find the flavor of besan (gram flour) too strong or earthy. If you’re not used to it, the taste can be an acquired one.
3. Oil Usage Can Add Calories
While it is a low-calorie dish, using too much oil for frying can significantly increase the calorie count. For those watching their calorie intake, it’s essential to use a non-stick pan or minimal oil.
4. Not as Filling as Some Meals
Although high in fiber, besan chilla might not be as filling or substantial as heavier breakfast options like oats or eggs. You might need to pair it with other foods to make it a full meal.
5. Short Shelf Life
Besan chilla doesn’t store well. It is best consumed immediately after cooking, as it tends to become soggy and lose its texture if left out for too long or refrigerated.
Conclusion
This Gluten-Free Besan Chilla is not only a great option for those following a gluten-free diet but also a nutritious and delicious meal for everyone. Its high protein and fiber content, combined with the ease of preparation, makes it a perfect dish for breakfast, lunch, or even a lightGluten-Free Besan Chilla (Gram Flour Pancakes) Recipe Recipe dinner.
With the tips and tricks provided, you can make the perfect chilla every time! Don’t forget to experiment with different vegetables and spices to make this recipe your own.
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