Moong & Greens Pudlas (Chilas) (Savory Pancakes)

Name: Moong & Greens Pudlas (Chilas) (Savory Pancakes)
Prep time: 25 min
Cook time: 25 min
Ingredients: 1 ¼ Cup Moong sprouts; ¾ Cup Cooked rice; 2 Green chilies; 2 tbsp Gram flour; 1 inch Ginger; ½ tbsp Jeera; 1 tsp Flax seeds; Salt-to-taste; 1 tbsp Coriander leaves; 3 tbsp Spinach leaves; 2 tbsp Methi leaves; 3 tbsp Spring Onion; 1 tsp (for each dosa) Oil

Ms. Vibha Hasija

June 14, 2024

super easy

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Moong & Greens Pudlas (Chilas) (Savory Pancakes)

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Prep Time 25

Cook Time 25

Course Breakfast|dinner|lunch|Snack

Servings 4

Calories 130 kcal

Ingredients

1 ¼ Cup Moong sprouts
¾ Cup Cooked rice
2 Green chilies
2 tbsp Gram flour
1 inch Ginger
½ tbsp Jeera
1 tsp Flax seeds
Salt-to-taste
1 tbsp Coriander leaves
3 tbsp Spinach leaves
2 tbsp Methi leaves
3 tbsp Spring Onion
1 tsp (for each dosa) Oil

Instructions

Grind the moong sprouts, cooked rice and besan along with the ginger, jeera and green chili to a paste and keep aside for 15 minutes
Mix in the finely chopped greens, onion, flax seeds and salt
Heat a non- stick pan, sprinkle some water on the hot pan pour a laddle full of the mixture and quickly spread it evenly moving the laddle in a circular motion.
Do not make it thick
Dot with a little oil on the sides if you desire
Let it cook for a while then turn over and cook again till golden
Repeat with the remaining batter
Serve with chutney, curds or ketchup of your choice
You can add grated cabbage, pumpkin or carrot to the pudla if you desire
Serve with a bowl of curds to which salt & roasted jeera powder are added

Notes

Highlights:

Mung beans are high in fibre and protein, and they include antioxidants that may help insulin act more efficiently and reduce blood sugar levels
Besan is helpful for diabetics because it is high in complex carbs and has a low glycemic index. It’s also high in fiber, which is beneficial to diabetics. Magnesium, which is abundant in besan, increases insulin responsiveness by decreasing insulin resistance
Flax seeds are high in fibre, omega-3 fatty acids, and other plant chemicals that may help with blood sugar control, insulin sensitivity, and heart disease risk factors.
Spinach is high in fibre, a non-starchy vegetable with few calories, and a good source of lutein, folate, iron, and calcium, all of which make it beneficial to everyone.
In addition to balancing blood glucose homeostasis, fenugreek leaves also decrease insulin resistance in cells. Its high soluble fibre content delays digestion and glucose absorption, resulting in a slower rate of digestion

NUTRIENT VALUES PER SERVING

Energy	130 Kcal
Carbohydrate	15 g
Protein	4 g
Fat	6 g
Calcium	20.7 mg
Iron	0.5 mg
Total Fiber	2.9 g

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Ms. Vibha Hasija

Contributor

MSc (Foods, Nutrition and Dietetics);
P.G. Diploma in Dietetics and Applied Nutrition;
Registered Dietitian

A strong believer in the power of preventive and therapeutic nutrition, the role of holistic healing and the integration of Body, Mind and the Soul, Ms. Vibha Hasija is an academician (Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan, University of Mumbai) since 23 years. An expert in Clinical Nutrition and Dietetics and Nutritional Meal Planning, she is known for her powerful and highly effective teaching techniques in the field of Nutrition and Dietetics. She believes firmly in that – All changes happen first in the mind and this has been the guiding principle in her life as well as in applications in the field of Nutrition. Vibha has worked with her mentees in researching and creating Nutrition Communication Solutions and Educational Aids in the field of Clinical Nutrition which has won multiple awards including a National Award for Excellence in Innovation in Clinical Nutrition. She is a resource person for academic nutritional events and for talks on Health and Well Being. Associated with the Registered Dietitian Board of the Indian Dietetic Association as well as part of the executive committee of the Indian Association of Parenteral and Enteral Nutrition (Mumbai Chapter), she drives various nutrition education initiatives. An ardent poet and a prolific writer, she works to create a Health Mindset and make good health, good nutrition and lifestyle a human value. Through her Blog – Nutrition with Vibha, she is involved in making a positive difference to the nutritional and lifestyle choices of the community. With her mind on the multifaceted and multidisciplinary aspects of health and life, she brings her unique ideas to create a wave of Holistic Dietetic Choices. Through her unmistakable communication style of words and verses blended with evidence-based research, practicality and spiritual wisdom she dedicates herself to bettering the health of our Nation

Dr. Anuradha Mitra

Associate

MSc (Foods, Nutrition and Dietetics);
Ph. D (Foods, Nutrition and Dietetics).

Dr. Anuradha Mitra (Head of the Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan) holds more than three decades of experience in the field of Foods, Nutrition and Dietetics both as an academician as well as in the field of Community Nutrition. She has been the Chairperson of the Adhoc Board of Studies of Home Science and the Research Recognition Committee of the University of Mumbai and is highly appreciated as a wonderful and wise teacher who opens up minds to the varied aspects of Nutrition and builds up a desire in her students to better the community with their contributions at the grassroot level especially to the vulnerable and marginalized. Her pioneering work in the field of Adolescent Nutrition as part of her Doctoral Thesis, wherein she has made a detailed study of over 2000 adolescent girls in Mumbai has won the Mumbai University Gold Medal for exemplary research in ‘Avishkar’, the Inter-university Research Fest.

Her special passion and forte lies in Product development; creative recipes that are a blend of the delicious, and the nourishing… Her unique recipe conceptions, adaptations and innovations have made her a sought-out expert by various top brands like Kelloggs, Tata’s Heinz and so on as well as by Government Organisations like Integrated Child Development Services (ICDS) for the underprivileged. Along with being a resource person for academic events she has presented papers both at national and international level, and judged a number of Recipe competitions.

Dr. Anuradha Mitra enriches this venture with her special magic of being able to formulate recipes for the varied needs of individuals, keeping in mind the nutritional requirements, albeit laced with her special practical approach and her own brand of life and nutrition wisdom. She dedicates her expertise to empower the world to revel in the joys of nourishing and love filled cooking. She envisions creating homes with a bustling kitchen where all members of the family fall in love with food that nourishes and rise into good health and nutrition; it is this aim that pushes her to create more treasures of recipes that will both satiate the palate as well as nourish the body.

Moong & Greens Pudlas (Chilas) (Savory Pancakes)