Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chickpea flour, freshly sifted | 230 g | Sweet, Astringent · Cooling |
 Fennel bulb, cooked and chopped fine | 170 g | Sweet, Pungent · 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 Zucchini Chilla; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Mix chopped fennel bulb and crushed seed into the batter. Whisk for 45–60 seconds until no flour pockets remain, then cover and rest the batter for 10 minutes before checking that it pours in a steady ribbon.
- For Besan Zucchini Chilla, preheat the griddle over medium heat for 7 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Pour thin rounds and allow the lower sides to set fully. 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 each chilla once and cook until tender inside. 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 Zucchini 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 Zucchini 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 Zucchini Chilla
| Nutrient | Per 100g | Per Serving (1 serving (154g)) |
|---|---|---|
| Energy (Calories) | 181 kcal | 279 kcal |
| Protein | 8.8 g | 13.6 g |
| Total Carbohydrates | 24.0 g | 37.0 g |
| Dietary Fiber | 5.2 g | 8.0 g |
| Total Sugars | 5.1 g | 7.9 g |
| Total Fat | 5.6 g | 8.6 g |
| Calcium | 41.2 mg | 63.5 mg |
| Iron | 2.17 mg | 3.34 mg |
| Magnesium | 70.0 mg | 108.0 mg |
| Phosphorus | 136.4 mg | 210.3 mg |
| Potassium | 443 mg | 684 mg |
| Sodium | 291 mg | 450 mg |
| Zinc | 1.14 mg | 1.75 mg |
| Copper | 0.37 mg | 0.57 mg |
| Manganese | 0.70 mg | 1.08 mg |
| Selenium | 3.3 µg | 5.1 µg |
| Vitamin C | 3.5 mg | 5.4 mg |
| Vitamin A (RAE) | 38.5 µg | 59.4 µg |
| Vitamin E | 0.55 mg | 0.85 mg |
| Vitamin K | 20.9 µg | 32.3 µg |
| Thiamin (Vitamin B1) | 0.19 mg | 0.29 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.88 mg | 1.36 mg |
| Vitamin B6 | 0.20 mg | 0.31 mg |
| Folate (DFE) | 170.3 µg | 262.7 µg |
| Choline | 4.3 mg | 6.6 mg |
