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Moong Dal Chilla with Mint Chutney

A protein-rich, fiber-packed savory meal designed to support satiety, blood sugar management, and balanced nutrition.
Clinical Dietitian
Clinical Dietitian , Founder & Director - NIND

Prep Time

10 mins

Cook Time

10 mins

Total Time

20 mins

Servings

2

Meal Type

Breakfast / Snack

Clinical Focus

PCOS Nutrition · Weight Management · Diabetes-Friendly Nutrition · Hormonal Health

CLINICAL DIETITIAN'S NOTES

Clinical Objective

To provide a protein-rich, fiber-containing meal that supports satiety, digestive health, and balanced blood glucose levels.

Best Time to Recommend
  • Breakfast
  • Mid-morning or evening snack
  • Light lunch or dinner
  • Weight-management meal plans
  • PCOS-friendly meal plans
Evidence Level

Established nutritional principles based on the nutrient composition of pulses and vegetables. Individual clinical outcomes may vary.

Clinical Application

Moong dal provides plant based protein, complex carbohydrates, and dietary fiber. Pairing it with vegetables and mint chutney adds flavor and micronutrients, making it a useful option for balanced meal planning.

ABOUT THIS RECIPE

Moong Dal Chilla with Mint Chutney is a nutritious savory preparation made from soaked yellow moong dal, aromatic spices, and fresh herbs. The batter is cooked on a pan until golden brown and served with a refreshing mint and coriander chutney.

Moong dal contributes plant protein and fiber, which may help improve satiety and support post-meal blood glucose management when included in a balanced diet. The recipe can be adapted according to individual energy requirements, food preferences, and clinical needs.

Nutrition Facts (Approximate values per serving, assuming the recipe serves two.)

Calories
280 kcal
Protein
16 g
Carbohydrates
28 g
Dietary Fiber
8 g
Fat
8 g
Values may vary depending on the quantity of oil used, ingredient sizes, and the final yield.

INGREDIENTS

For the Moong Dal Chilla

Ingredients
Quantity
Yellow moong dal, soaked for 4–5 hours
1 cup
Onion, finely chopped
1 small
Green chilli, finely chopped
1
Fresh coriander leaves, chopped
2 tbsp
Ginger, grated
1 tsp
Turmeric powder
¼ tsp
Cumin seeds
½ tsp
Salt
To taste
Water
As required
Oil or ghee
1–2 tsp

For the Mint Chutney

Ingredients
Quantity
Fresh mint leaves
1 cup
Fresh coriander leaves
½ cup
Green chilli
1
Lemon juice
1 tbsp
Garlic clove (optional)
1 small
Roasted cumin powder
½ tsp
Salt
To taste
Water
As required

Recipe Instructions

  1. 1. Prepare the batter
    Drain the soaked moong dal and blend it with ginger, turmeric, cumin seeds, salt, and a little water until a smooth batter forms.
    Why?
    Soaking softens the dal and helps it blend into a smooth, spreadable batter.
  2. 2. Add the vegetables
    Transfer the batter to a bowl and mix in the chopped onion, green chilli, and coriander leaves.
  3. 3. Heat the pan
    Heat a non-stick pan or tawa and lightly grease it with oil or ghee.
  4. 4. Spread the batter
    Pour one ladle of batter onto the pan and spread it evenly into a thin circle.
  5. 5. Cook the chilla
    Cook for 2–3 minutes on one side. Drizzle a few drops of oil, flip carefully, and cook the other side until golden brown and thoroughly cooked.
    Chef’s Tip:
    Cook over medium heat to prevent the chilla from browning too quickly before the inside is cooked.
  6. 6. Prepare the mint chutney
    Blend mint leaves, coriander leaves, green chilli, lemon juice, garlic (if using), roasted cumin powder, salt, and a little water until smooth.
  7. 7. Serve
    Serve the hot moong dal chilla with freshly prepared mint chutney.

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CLINICAL BENEFITS

This recipe may support:

  • Muscle Maintenance and Recovery
  • Satiety and Weight Management 
  • Blood Glucose Management
  • Digestive Health
  • Nutrient Intake
  • Hormonal Health and PCOS

Share this Recipe

CLINICAL MODIFICATIONS

PCOS-Friendly
Prepare with minimal oil and pair with vegetables or a suitable protein source to create a balanced meal.
Diabetes-Friendly
Monitor portion size and total carbohydrate intake. Pair with non-starchy vegetables and adjust the meal according to individual blood glucose responses and the prescribed nutrition plan.
Weight Management
Use a measured quantity of oil and adjust the number and size of chillas according to individual energy needs.
Sports Nutrition
Serve with curd, paneer, or another suitable protein source when additional energy and protein are required for training and recovery.
Pregnancy
Use thoroughly washed fresh herbs and vegetables, cook the chilla completely, and prepare chutney hygienically. Individual nutritional requirements may differ during pregnancy.
Child Friendly
Reduce or omit green chilli, keep the texture soft, and serve in small, easy-to-handle portions.
Recipe Tip
Add grated carrots, finely chopped spinach, or paneer to vary the flavor and nutrient profile. Paneer can increase protein content, while vegetables can contribute additional fiber and micronutrients.
Serving Suggestion
Serve fresh and hot with mint chutney and a side of plain curd, if suitable for the individual's dietary requirements.
Nutrition Note
Before publishing, verify the nutrition values against the exact quantities used, especially the amount of oil and whether the nutrition calculation includes the mint chutney.
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