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
| 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
Prepare the Filling:
- Heat 2 tablespoons of cooking oil in a pan over medium heat.
- Once the oil is hot, add 1 teaspoon of mustard seeds and cumin seeds and let them splutter for a few seconds.
- Add finely chopped ginger, garlic, and green chilli. Saute until the raw aroma disappears.
- Add finely chopped onion and cook until it turns soft and golden brown.
- Add chopped capsicum and sauté for 2-3 minutes until it becomes tender.
- Stir in 1 teaspoon of garam masala and salt to taste. Mix well.
- Add 1 tablespoon of pizza pasta sauce and cook for another minute, allowing the flavours to blend.
- 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.
- Finally, garnish with fresh chopped coriander and stir it in.
For Moong Dal Chilla Wraps:
- Soak 3 cups of moong dal (yellow split lentils) for 2-3 hours. After soaking, drain and rinse the beans thoroughly.
- Add the soaked moong daal to the blender along with 2 cups of water.
- 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.
- Heat a large skillet over medium heat. Once it’s hot, lightly grease it with oil.
- 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.
- 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.
- 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:
- Lay one cooking moong dal chilla flat on a plate. Ensure it’s warm for easy folding.
- Spread mayonnaise and tomato ketchup evenly on the chilla.
- Now, spoon 2-3 tablespoons of the prepared soya kheema filling into the centre of the chilla. Spread it evenly across the middle.
- 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.
- Fold one side of the chilla over the filling, then fold in the sides and roll it like a wrap or burrito.
- 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:
- 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.
- 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.
- 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.