basalfitstage
Recipe

Masala besan cheela

Savory chickpea-flour pancakes speckled with onion, tomato and cilantro. A quick, filling breakfast that happens to be vegan and gluten-free.

Total time
25 min
Servings
2
Calories
321
Protein
14 g
Protein
14 g 18%
Carbs
40 g 50%
Fat
11 g 32%
I ate this: log it to today
  • Vegetarian
  • Vegan
  • Pescatarian
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • No pork or alcohol
  • No added sugar

Ingredients

2 servings
  • 120 gbesan
  • 180 mlwater
  • 1 smallonion, finely chopped
  • 80 gtomato, finely chopped
  • 5 ggreen chili, minced
  • 10 gcilantro, chopped
  • ¼ tspturmeric
  • ½ tspcumin
  • ½ tspsalt
  • 1 tbspvegetable oil

Steps

  1. Whisk the besan, water, turmeric, cumin and salt into a smooth batter, about as thick as pancake batter. Rest it for 5 minutes.
  2. Stir in the onion, tomato, chili and cilantro.
  3. Heat a nonstick pan over medium heat and brush with a little oil. Pour in a ladle of batter and spread it into a thin round.
  4. Cook for 2 to 3 minutes until the edges lift, flip and cook 2 minutes more. Repeat with the rest, oiling the pan each time.

What a serving gives you

High in Protein (29% DV), Dietary fiber (28% DV), Iron (21% DV), Magnesium (27% DV), Copper (69% DV), Manganese (51% DV), Vitamin K (25% DV), Thiamin (B1) (28% DV), Vitamin B6 (23% DV), Folate (70% DV)

Low in saturated fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories321 kcal132 kcal
Protein14.5 g5.97 g29%
Carbohydrate40.4 g16.7 g15%
Dietary fiber7.87 g3.25 g28%
Total sugars9.24 g3.82 g
Added sugars≥0 g≥0 g≥0%
Starch≥0 g≥0 g
Water172 g71.1 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat11.3 g4.67 g14%
Saturated fat0.973 g0.402 g5%
Trans fat≥0.028 g≥0.012 g
Monounsaturated fat5.44 g2.25 g
Polyunsaturated fat3.82 g1.58 g
Omega-3 ALA≥0.64 g≥0.264 g
Omega-3 EPA0 g0 g
Omega-3 DHA0 g0 g
Cholesterol0 mg0 mg0%
Minerals (10)
NutrientServing100 g% DV
Calcium51.4 mg21.3 mg4%
Iron3.78 mg1.56 mg21%
Magnesium113 mg46.7 mg27%
Phosphorus218 mg90 mg17%
Potassium705 mg291 mg15%
Sodium630 mg260 mg27%
Zinc1.9 mg0.785 mg17%
Copper0.619 mg0.256 mg69%
Manganese1.17 mg0.484 mg51%
Selenium5.26 mcg2.18 mcg10%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A36.7 mcg15.2 mcg4%
Vitamin C15.5 mg6.42 mg17%
Vitamin D0 mcg0 mcg0%
Vitamin E2.12 mg0.876 mg14%
Vitamin K29.7 mcg12.3 mcg25%
Thiamin (B1)0.332 mg0.137 mg28%
Riboflavin (B2)0.093 mg0.039 mg7%
Niacin (B3)1.44 mg0.597 mg9%
Pantothenic acid (B5)≥0.474 mg≥0.196 mg≥9%
Vitamin B60.386 mg0.16 mg23%
Folate279 mcg115 mcg70%
Vitamin B120 mcg0 mcg0%
Choline≥6.06 mg≥2.5 mg≥1%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.009 g≥0.004 g
Threonine≥0.021 g≥0.009 g
Isoleucine≥0.015 g≥0.006 g
Leucine≥0.024 g≥0.01 g
Lysine≥0.028 g≥0.012 g
Methionine≥0.004 g≥0.002 g
Cystine≥0.007 g≥0.003 g
Phenylalanine≥0.023 g≥0.01 g
Tyrosine≥0.013 g≥0.005 g
Valine≥0.019 g≥0.008 g
Arginine≥0.049 g≥0.02 g
Histidine≥0.012 g≥0.005 g
Alanine≥0.021 g≥0.009 g
Aspartic acid≥0.1 g≥0.041 g
Glutamic acid≥0.274 g≥0.113 g
Glycine≥0.02 g≥0.008 g
Proline≥0.014 g≥0.006 g
Serine≥0.021 g≥0.009 g
Other (2)
NutrientServing100 g% DV
Caffeine0 mg0 mg
Alcohol0 g0 g