Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chickpea flour, freshly sifted | 250 g | Sweet, Astringent · Cooling |
 Fennel seeds, lightly crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, divided for the griddle | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 190 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 190 ml (about 3/4 cup) warm water for Besan Fennel Chilla; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Beat crushed fennel and salt into a lump-free chickpea batter. Whisk for 40 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- For Besan Fennel Chilla, preheat the griddle over medium heat for 6 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Pour modest rounds and spread them without scraping the griddle. Spread to about 3 mm thick and leave the first face undisturbed for 90–120 seconds, until the rim looks dry and small bubbles open across the top.
- Cook both faces until set and brush only lightly with ghee. Turn after the first face sets, then cook the second face over medium heat for 1–2 minutes, until the center springs back without a damp patch.
- For Besan Fennel Chilla, stack the cooked rounds beneath a clean cloth for 3 minutes, then serve while the centers remain soft and the faces are still dry.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Besan Fennel Chilla is a freshly cooked flatbread intended to be eaten warm Vata: brush lightly with ghee and pair with a moist vegetable. Pitta: keep pungent fillings modest and avoid hard charring. Kapha: roll it thin, use little fat, and choose one modest bread.
USDA Nutrition Facts for Besan Fennel Chilla
| Nutrient | Per 100g | Per Serving (1 serving (116g)) |
|---|---|---|
| Energy (Calories) | 245 kcal | 286 kcal |
| Protein | 12.2 g | 14.2 g |
| Total Carbohydrates | 31.5 g | 36.8 g |
| Dietary Fiber | 6.2 g | 7.2 g |
| Total Sugars | 5.8 g | 6.8 g |
| Total Fat | 7.6 g | 8.8 g |
| Calcium | 38.5 mg | 44.9 mg |
| Iron | 2.80 mg | 3.27 mg |
| Magnesium | 93.4 mg | 109.0 mg |
| Phosphorus | 175.6 mg | 205.0 mg |
| Potassium | 471 mg | 550 mg |
| Sodium | 369 mg | 431 mg |
| Zinc | 1.55 mg | 1.81 mg |
| Copper | 0.50 mg | 0.59 mg |
| Manganese | 0.93 mg | 1.08 mg |
| Selenium | 4.4 µg | 5.2 µg |
| Vitamin C | 0.2 mg | 0.3 mg |
| Vitamin A (RAE) | 33.5 µg | 39.1 µg |
| Vitamin E | 0.55 mg | 0.64 mg |
| Vitamin K | 5.2 µg | 6.1 µg |
| Thiamin (Vitamin B1) | 0.26 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.07 mg |
| Niacin (Vitamin B3) | 1.01 mg | 1.18 mg |
| Vitamin B6 | 0.27 mg | 0.31 mg |
| Folate (DFE) | 233.9 µg | 273.1 µg |
| Choline | 0.9 mg | 1.0 mg |
