Make the most of your breakfast with these delicious high-powered, protein-rich pancakes with wholesome paneer filling!

These healthy pancakes made from red lentils (masoor) and paneer filling offer a high source of protein to kickstart your day. They can be had for breakfast, lunch, or dinner and are best enjoyed with raita, chutneys, or any pickle of your choice.

Also known as masoor chilla, this recipe is quick and easy to make and does not require fermentation. This recipe is ideal for those who are on the go and are looking for a healthy and quick breakfast meal.

Chilla is the Indian version of savory pancakes made from unleavened batter and is gluten-free. There are many recipes you can follow, incorporating a variety of flours, grains, millets, or lentils.

Are Proteins Good For Me ?

• Proteins are the building blocks of life and form a very important food group. 

• Every cell in our body contains proteins, from hair to nails.

• Proteins help our body in cell and tissue formation, cell growth, and cell renewal.

• It helps to boost our immunity and aids in healthy digestion.

• It ensures muscle development and releases energy to fuel our body. 

• It is important for growing children and expectant mothers to include proteins as part of a daily healthy diet. 

• A protein-rich diet is also helpful for people on a weight loss journey and beneficial for the muscle recovery process after exercise.

• Proteins included during breakfast are important to help restore nutrients in our body, especially after the “night long fasting” hiatus. 

• The recommended daily amount of protein is 1 gm per kg of your ideal body weight. To check your ideal body weight you can use a BMI calculator which uses your gender, weight, and height.

Red lentils (masoor) are a very nutritious and popular legume consumed worldwide. In the Indian subcontinent, it is cultivated extensively and consumed mainly by vegetarians. They are red in color, split, and without skin. When cooked they turn slightly golden and have a mild earthy flavor.

Red lentils offer an impressive nutrient composition, not only with an impressive amount of protein but also a rich source of iron, dietary fiber, and vitamins A, C, and E.

These vitamins are essential for eye and skin health, strengthening our muscles, and promotes healthy digestion. Red lentils are also pro diabetic, helping control sudden sugar spikes.

Paneer is another source of healthy protein and is also high in calcium, vitamins, minerals like iron, potassium, and vitamin B. The nutrients in paneer are beneficial for maintaining good skin, and better bone health. It is also good for memory and brain health. Paneer has the added advantage of soaking up any flavor and making it an ideal combination with a variety of different cuisines.

Paneer Filling Alternatives: 

Potatoes/Sweet Potatoes- Potatoes, although high in carbohydrates, are easily available, versatile, and loved by everyone.

Vegetables– Mix cauliflower, carrots, cabbage, or capsicum in a processor and use it as a filling according to your flavor preference.

Salad– If you prefer not using a filling you can enjoy any dish with a simple salad of cucumber, onion and tomatoes with grated carrots. 

How to Make a Protein Rich Pancake

• Preparing the batter: Thoroughly wash the red lentils/masoor. Keep the washed lentils aside in a bowl and leave to soak for 10 minutes. Once soaked, put the lentils in a blender with grated ginger, chopped green chillies, and ½ cup of water. Blend until consistency is smooth. Now add the asafoetida and fennel seeds, add ¼ cup of water to the blended mixture and blend until smooth. It is advised to blend in two batches to achieve a smooth texture. A total of ¾ cup of water is required.

• Once you are happy with the consistency of your batter, empty the batter into a clean bowl and add 2 tablespoons of chickpea powder (besan), turmeric, and salt. Mix well with the batter.

• For the paneer filling:  Heat a pan and pour peanut oil. After a couple minutes, add chopped onions, chopped capsicum, chopped or grated garlic and salt. Sauté lightly and add pav bhaji masala (optional). Take the paneer and mash it using a fork or grate and then add the mashed paneer to the pan. Now add chopped tomatoes and mix the ingredients lightly.

• Keep cooking on low heat until the water evaporates. Once the water has evaporated, keep aside till the pancakes/chillas are ready.

Making the Pancakes/Chilla

• Take the batter you prepared earlier, and heat a skillet/tawa, and grease it with peanut oil. Keeping a low, pour 1/3 cup of batter on the skillet and spread it evenly in a circular motion. Cover and cook for 5 minutes on each side and pour oil/butter/ghee if the batter gets too sticky.

• Cook the pancakes till both the sides are lightly toasted. Remove the pancake from the flame and gently lay it on a plate. Keep repeating the process until all of the batter is used. 

• Take 2 to 3 spoonfuls of the prepared paneer filling and spread it over or on half the cooked pancake. Gently fold the other side of the pancake covering the paneer filling.  Repeat the filling process with the remaining pancakes and paneer.

How to Make the Yoghurt Dip

• You will need to start with ½ cup yoghurt, beaten until smooth. Then add 2 to 3 tablespoons of water to thin down the consistency. Add ½ teaspoonful chaat masala. If chaat masala is not available, you can always add ½ teaspoonful roasted cumin powder and salt (as per taste). Mix the yoghurt and the spices thoroughly.

The Finishing Touch

Garnish the pancakes/chilla with chopped coriander and serve warm with cut lemon wedges and onion slices. 

Your delicious protein-rich pancakes are now ready. Enjoy this flavorful, quick, and easy meal for breakfast, lunch, or dinner.

High Protein Pancakes with Paneer Filling

Recipe for 12 -14 Pancakes

Cooking Time: 45 minutes

Preparation Time: 20 minutes

Cuisine: Indian Main

Author: Healthy Nidhi 

Ingredients

1 cup split red lentils/masoor

2-3 green chilies finely chopped

A small piece of ginger, chopped or grated

2 tablespoons of chickpea flour (besan)

1/2 teaspoon of turmeric powder

A pinch of Asafoetida (Hing)(optional)

A teaspoon of crushed fennel seeds (optional)

Salt to taste

Peanut oil for cooking

Paneer Filling

½ cup finely chopped onion (medium)

½ cup finely chopped capsicum (small)

1 teaspoon garlic

350 grams paneer (see notes)

2 tablespoon Pav Bhaji Masala (see notes)

½ cup chopped tomatoes

Salt to taste 

2 teaspoons of peanut oil

Sauce

½ cup vegan yogurt

1 teaspoon chaat masala

To Serve

Onion slices

Lemon wedges

Chopped coriander

Method

• Wash and soak the lentils for 10 minutes. Add the ginger and green chillies, and ½ cup of water. Blend until smooth. Add fennel seeds, asafoetida at this stage if using for better blending.

• Blending in 2 batches is advisable for a smooth paste consistency . Add a total ¾ cup water into the mixture.

• Empty the batter into a bowl and add salt, turmeric, chickpea flour (besan). Mix well until smooth.

• Heat a skillet at low heat and add peanut oil.

• Pour ⅓ cup of batter on the pan and swirl it around to make pancakes.

• Cover and cook for 5 minutes.

• Carefully flip and cook the other side. Add peanut oil if the batter is sticky.

• Stuff each pancake with the filling, chopped onions, and garnish with coriander. Serve warm with yoghurt dip and lemon wedges.

Paneer Filling

• Heat a pan and add peanut oil.

• Add chopped onion, chopped capsicum, chopped garlic, salt, and stir.

• Add the pav bhaji masala if using.

• Add the mashed paneer with a spoon.

• Add the chopped tomatoes and mix.

• Cook till the water in the mixture evaporates.

• Keep aside to cool until the pancakes are ready.

Yoghurt Dip

• Take ½ cup of yogurt (your choice)

• Add 2-3 tablespoons of water to thin it down.

• Add chat masala or roasted cumin powder and salt and serve along with the pancakes.

Helpful Tips:

• Use moong dal (split green gram) if split red lentils are not available, though the quantity and texture may vary.

• This batter is a little sticky so remember to grease the pan before cooking.

• Use a ceramic coated pan or a well-seasoned cast iron.

• Mustard oil can be substituted if peanut oil is not available.

• Pancakes are tricky for beginners so it’s acceptable to spoil your first attempt.

• For the filling, you can use either, tofu, paneer (cottage cheese), boiled eggs, or potatoes.

• In case pav bhaji masala is not available try sambhar masala or Szechuan sauce. For variation, you can even try some curry powder

Crafted by: Nidhi  for Happily Health

The commonly known benefits of eating fruit include:

1.Lowering of blood pressure

2.Reduced risk of heart disease/stroke

3.Lower risk of eye problems

4.Reduced risk of obesity and diabetes

5.Healthy digestive system

6.Optimum blood sugar levels

7.Decrease in bone loss

8.Protection against certain types of cancer

Juicing Fruits

Some people prefer fruit juice to whole fruit. You may have also heard that fruit juice allows your body to absorb nutrients better than whole fruit. However, there is NO scientific evidence to suggest that extracted fruit juice is healthier or has more benefits than eating whole fruit.

On the contrary, whole fruits contain healthy fibre, most of which is lost while juicing the fruit. This deprives your body of the various benefits of fibre such as:

1. Prevention/ relief from constipation

2. Promoting gut health

3. Maintaining a healthy weight

4. Lowered risk of diabetes, heart disease and some types of cancer

5. Reduced risk of chronic illnesses

6. Help in reaching early satiety (makes you feel full)

You may consider juicing if you do not enjoy eating fruit. This can be a helpful method to add fruits to your diet, which you otherwise may not eat. However, try to blend your fruit instead of juicing them. This ensures that your drink contains all the edible parts of the fruit along with all the healthy nutrients and fibers.

Tip: Blend/ juice only as much as you can consume at a time. Harmful bacteria can grow very quickly in freshly blended fruit.

Diabetes and Fruits

It is a common myth that diabetic patients should steer clear of certain fruits because they are “too sweet” or contain sugars. While it is true that some fruits tend to be sweeter than others, that does not mean you can’t eat them if you’re a diabetic.

Your blood sugar levels are determined by the total amount of carbohydrate you consume. It does not take the source of the carbohydrate (which food it came from/starch or sugar) into consideration.

Most fruits have a low-medium glycaemic index. This means that they do not lead to a sharp rise in blood glucose levels, like other carbohydrate rich foods such as white bread which has a high glycaemic index.

To assess the effect of fruit on your blood glucose level, it is especially important to consider portion sizes. An average serving of fruit should contain around 15 grams of carbohydrate(similar to a slice of bread). An ideal serving size would thus depend on the carbohydrate content of the fruit. It does not matter whether you eat a fruit with high or low carb content. As long as the serving contains 15 grams of carbohydrates, the effect on your blood sugar levels remains the same.

You can consider opting for the following fruit servings which contain 15 grams of carbohydrates:

1. 1 ¼ cup of strawberries

2. ½ of a medium sized apple

3. ½ of a medium sized banana

4. 1 cup raspberries

5. 1 cup blueberries

6. 1 cup cubed muskmelon 

7. 1 cup blackberries

All fruits contain nutrients, vitamins, and minerals that may help prevent heart disease, cancer and other illnesses. Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Some examples of the common nutrients found in fruits are Vitamin C, Vitamin A, dietary fibre, potassium, and folate. Examples of fruits rich in some specific nutrients are:

– Vitamin A: muskmelons, tomatoes, mangoes

– Vitamin C: oranges, strawberries, tomatoes, kiwis

– Potassium: bananas, raisins, muskmelons

– Fibre: apples, strawberries, raspberries

The most effective way to include all the various nutrients into your diet is by eating different coloured fruits. There are 5 main colour groups for fruits and vegetables. Some examples of fruits from the various colour groups have been given below: 

– Red & Pink: cherries, cranberries, pink grapefruit (called “chakotra” in India), pomegranates, red apples, red grapes, strawberries, tomatoes, watermelons, etc.

– Blue & Purple: blackberries, blueberries, black currants, dates, grapes, plums, prunes, purple figs, raisins, etc.

– Yellow & Orange: apricots, muskmelons, mangoes, oranges, papaya, peaches, pineapples, pumpkins, tangerines, etc.

– White: banana

– Green: avocados, green grapes, pears, kiwis etc.

Eat from as many color groups as you can every day! Remember to spread out your fruit intake throughout the day so you do not end up eating a lot of carbohydrates in a single sitting.

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Source: Health care in India

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Source: Vigyanprasar

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Source: Vigyanprasar

Perhaps, this has something to do with how nuts and seeds are found in their natural environment, outside of their usual context, i.e. as frills in decadent desserts and fried snacks. As the part of the plant with the ability to nourish and give rise to new life, they have a clean, wholesome image that’s hard to beat. Add to that their association with both traditional celebrations and festivals, and modern, Instagram-trendy diets, it is not surprising that people are left with the vague idea that they are “good for you”.

But aren’t they high in calories and fat? Should we really make a habit of consuming them regularly, just like we do fruits and vegetables?

A tale of two studies

One reason why research seems to flip-flop on what’s healthy and what’s not is that it is notoriously difficult to prove “causation”. Does exercise cause people to be healthy, or does good health cause people to exercise more? The only way to know for sure, would be to begin with a group of sedentary people and put them on a regular exercise regimen to prove that it improves the health of most. But this is harder to do for questions linking diet and disease. After all, you can’t feed people ice cream every day for a few years (no matter how much they might love it) to demonstrate they’ll eventually develop diabetes.

This is where cohort studies come in. They’re designed to track the habits of a large number of people over decades in order to discover links between dietary and lifestyle patterns and disease. One of the earliest studies, called the Adventist Health Study 1, tracked more than 31,000 Adventists, members of a religious sub-group famous for their adherence to a healthy lifestyle, for more than a decade. And for the first time, they found that those who regularly consumed nuts several times a week had a lower incidence of heart disease as compared to those who had them less frequently. Interestingly, nuts had a stronger heart-protective effect than any of the 65 other types of food that were tracked.

A similar pattern later emerged in the largest cohort study of women to date, called the Nurses’ Health Study. Even after other risk factors of heart disease such as family history, BMI, smoking, alcohol use, etc., were factored out, the group of women consuming nuts the most frequently (1 ounce, or 28.3 grams, more than 5 times per week) had a lower incidence of heart disease than groups having them less often. In addition, they also had lower rates of Type 2 Diabetes and respiratory disease.

The benefits of eating nuts are now so well established, that the US FDA permits nut manufacturers to maintain that eating 1 ounce of nuts per day reduces your risk of heart disease. So, if you had convinced yourself that all fat is your enemy, now is a good time to make an exception for nuts and seeds. 

All are the same, yet different

All nuts and seeds have some form of saturated fat, but it is balanced by higher levels of “healthy fats” (monounsaturated and polyunsaturated fatty acids, including omega-3s).  Like other plant-based foods, they have no cholesterol. In addition, they’re packed with beneficial fibre, proteins, vitamins, minerals, and antioxidants. They’re also considered a great source of phytonutrients, an emerging category of favorable plant chemicals, many of which have yet to be discovered (in case the list wasn’t long enough for you). In sum, it is less important which nuts and seeds you have, than how regularly you have them. To ensure you’re getting a broad range of nutrients, it is better to switch varieties periodically. Remember that more commonly available nuts and seeds, such as peanuts, almonds, flaxseeds, and sesame seeds, pack as much of a punch as the trendier ones such as brazil nuts, macadamia nuts, and chia seeds. 

But this doesn’t mean that nuts and seeds are healthy in every form. Roasting and frying nuts, especially at high temperatures and for prolonged periods, degrades antioxidants and negatively affects their fatty acid profiles. Other forms of processing, like blanching almonds to remove their skins and hulling sesame seeds, also strips them of nutrients. For example, tahini (hulled sesame seed butter) has about 90% less calcium than whole sesame seeds. Evidently, you should also avoid nuts and seeds that are loaded with salt, sugar, and empty calories as in savory snacks, candied nuts, trail mixes, energy bars, and sweetened nut butters. 

Lastly, you’ll want to keep your daily consumption of all varieties of nuts and seeds, at a handful or two. Their beneficial effects peak at about 20 grams per day, after which their calorie density could affect your diet inversely.

The happy takeaway

Nuts and seeds, when eaten in moderation and with minimal processing, are an assiduous way to stay healthy. Far from being fattening, they can help you feel satiated and full, while also reducing your risk of heart disease and Type 2 Diabetes. They are proof that no food group is your enemy, and that eating well doesn’t have to be monotonous and boring. Get a handful of nuts and seeds, and sprinkle, spread, and crunch your way to wellness.

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Source: Vigyanprasar