Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chickpea flour, freshly sifted | 230 g | Sweet, Astringent · Cooling |
 Spinach leaves, wilted and chopped | 180 g | Astringent, Sweet · Cooling |
 Cumin seeds, lightly crushed | 5 g | Pungent, Bitter · Heating |
 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 Spinach Chilla; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Fold the chopped spinach and cumin through the smooth batter. Mix with the heat off for 1–2 minutes, lifting from the bottom until the ingredients are uniform and no clumps remain.
- For Besan Spinach Chilla, preheat the griddle over medium heat for 4 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Ladle small rounds onto the griddle and spread them evenly. 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.
- Turn after the top loses its shine and finish the second side. Cook the second face over medium heat for 1–2 minutes, pressing the center once; remove it when the middle springs back and both faces are spotted.
- For Besan Spinach 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 Spinach 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 Spinach Chilla
| Nutrient | Per 100g | Per Serving (1 serving (156g)) |
|---|---|---|
| Energy (Calories) | 177 kcal | 277 kcal |
| Protein | 9.2 g | 14.4 g |
| Total Carbohydrates | 22.6 g | 35.4 g |
| Dietary Fiber | 4.7 g | 7.3 g |
| Total Sugars | 4.1 g | 6.5 g |
| Total Fat | 5.6 g | 8.8 g |
| Calcium | 53.5 mg | 83.9 mg |
| Iron | 3.09 mg | 4.85 mg |
| Magnesium | 86.8 mg | 136.1 mg |
| Phosphorus | 134.8 mg | 211.3 mg |
| Potassium | 485 mg | 760 mg |
| Sodium | 296 mg | 464 mg |
| Zinc | 1.22 mg | 1.92 mg |
| Copper | 0.38 mg | 0.60 mg |
| Manganese | 0.87 mg | 1.37 mg |
| Selenium | 3.4 µg | 5.3 µg |
| Vitamin C | 8.1 mg | 12.7 mg |
| Vitamin A (RAE) | 160.0 µg | 250.8 µg |
| Vitamin E | 1.05 mg | 1.64 mg |
| Vitamin K | 142.3 µg | 223.0 µg |
| Thiamin (Vitamin B1) | 0.21 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.89 mg | 1.40 mg |
| Vitamin B6 | 0.24 mg | 0.38 mg |
| Folate (DFE) | 216.1 µg | 338.7 µg |
| Choline | 6.4 mg | 10.0 mg |
