Moong Dal Chilla Wraps (With Soya Kheema Fillings)

Enjoy nutritious and delicious Moong Dal Chilla wraps filled with protein-packed soya kheema. A perfect vegetarian meal for a healthy and tasty diet.

Looking for a healthy, satisfying dinner option? Moong Dal Chilla Wraps with Soya Kheema Filling is the perfect choice! These protein-rich wraps make a nutritious, vegetarian dinner that’s both delicious and filling. Made with moong dal chillas, these wraps offer a light yet hearty base, while the soya kheema provides a flavorful and protein-packed filling. Ideal for those who want a balanced meal without compromising on taste, this dinner recipe is wholesome, quick to prepare, and full of essential nutrients.

High-Protein Moong Dal Chilla Wraps with Soya Kheema

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Prep time	30 Minutes
Cooking Time	15 Minutes
Total Times	45 minutes
Serving	3-4 person
Calories	250-280 kcal

Ingredients

For Soya Kheema Fillings:

• 2 tbsp cooking oil
• 1 tsp mustard seeds (sarso)
• 1 tsp cumin (jeera)
• 1 tbsp ginger (finely chopped)
• 1 tbsp garlic (finely chopped)
• 1 tbsp green chilli (finely chopped)
• 1 small onion (finely chopped)
• 1 medium capsicum (finely chopped)
• 1 tsp garam masala
• Salt to taste
• 1 tbsp pizza pasta sauce (Hyperlink to recipe of pizza pasta sauce)
• 1 cup soya bean (soaked and grinded)
• 1 tbsp fresh coriander (chopped)

For Moong Dal Chilla Wraps:

• 4 cups soaked moong dal/ yellow split mung bean/ split yellow lentils
• 2 ½ cup water
• 1 tsp salt
• 1 tsp turmeric
• Cooking oil

Instructions

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Prepare the Filling:

1. Heat 2 tablespoons of cooking oil in a pan over medium heat.
2. Once the oil is hot, add 1 teaspoon of mustard seeds and cumin seeds and let them splutter for a few seconds.
3. Add finely chopped ginger, garlic, and green chilli. Saute until the raw aroma disappears.
4. Add finely chopped onion and cook until it turns soft and golden brown.
5. Add chopped capsicum and sauté for 2-3 minutes until it becomes tender.
6. Stir in 1 teaspoon of garam masala and salt to taste. Mix well.
7. Add 1 tablespoon of pizza pasta sauce and cook for another minute, allowing the flavours to blend.
8. Now, add the soaked and ground soya bean to the pan. Mix everything together and cook on medium heat for about 5-7 minutes, stirring occasionally until the soya kheema absorbs the flavours.
9. Finally, garnish with fresh chopped coriander and stir it in.

For Moong Dal Chilla Wraps:

1. Soak 3 cups of moong dal (yellow split lentils) for 2-3 hours. After soaking, drain and rinse the beans thoroughly.
2. Add the soaked moong daal to the blender along with 2 cups of water.
3. Blend on high speed until the mixture has a smooth, pancake batter-like consistency. If the batter feels too thick, add an extra ½ cup of water to thin it out.
4. Heat a large skillet over medium heat. Once it’s hot, lightly grease it with oil.
5. Pour the batter into the centre of the tawa using a ladle and spread it in a circular motion to form a thin, even layer.
6. Cook until small bubbles form and the edges appear dry. Around 2-3 minutes. Gently lift the edges with a spatula and flip the chilla over. Cook the other side for another 2 minutes or until golden brown.
7. Remove the cooked chilla from the tawa and repeat the process with the remaining batter.

How to Assemble?

Now it’s time to assemble your chilla wraps:

1. Lay one cooking moong dal chilla flat on a plate. Ensure it’s warm for easy folding.
2. Spread mayonnaise and tomato ketchup evenly on the chilla.
3. Now, spoon 2-3 tablespoons of the prepared soya kheema filling into the centre of the chilla. Spread it evenly across the middle.
4. For extra flavour and texture, you can add a few fresh ingredients like sliced cucumbers, tomatoes, and a drizzle of green chutney or yoghurt sauce.
5. Fold one side of the chilla over the filling, then fold in the sides and roll it like a wrap or burrito.
6. Serve the assembled moong dal chilla wrap immediately with a dipped sauce or chutney on the side.

Nutrition Information for Moong Dal Chilla Wraps with Soya Kheema Filling (Per Wrap)

Calories	250-280 kcal
Protein	16-18g
Carbohydrates	28-30g
Fat	8-10g
Fibre	8-10g
Calcium	80-100mg
Iron	3-4mg
Vitamin C	10-15mg

FAQs:

1. What other fillings can I use for the wraps?

You can substitute soya kheema with paneer, tofu, or even a mixture of sautéed vegetables like spinach and mushrooms for variety.

2. Is this recipe gluten-free?

Yes, both the moong dal chillas and the soya kheema filling are naturally gluten-free, making this recipe suitable for those with gluten intolerance.

3. What can I serve with moong dal chilla wraps?

These wraps pair well with mint chutney, yoghurt dip, or a side salad for a balanced meal.

Read more

• 5 Healthy Vegetarian Breakfast Recipes for Busy Mornings
• Protein, Carbs, and Fat Ratio: Your Guide to Sustainable Weight Loss
• Moong Dal Chilla Wraps (With Soya Kheema Fillings)