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Mung Cheela with Tandoori Mix Veg Filling - Diabetes Friendly Thursdays
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Mung Cheela with Tandoori Mix Veg Filling - Diabetes Friendly Thursdays

Gluten Free, Diabetic friendly and weight watchers friendly recipe, made with protein rich mung and starch free fiber rich vegetables. A great wrap which can be eaten for main meal or snack.
Prep Time1 hr 30 mins
Cook Time20 mins
Total Time1 hr 50 mins
Course: Main
Cuisine: Indian
Servings: 2
Author: Sonal Gupta @ simplyvegetarian777


Cheela Ingredients

  • Mung Dal dhuli (yellow) - 1/4 cup
  • Water - 1/4 cup + 1/2 cup
  • Salt & Red chili powder - a pinch each
  • Cilantro/coriander leaves - 1 tsp. chopped fine

Tandoori Mix Veg Filling Ingredients

  • Cauliflower / Gobhi - 75 gms or 1/2 cup finely chopped
  • Bell Pepper / Capsicum - 50 gms or 1/4 cup finely chopped
  • Scallions / Green Onions - 1 stalk finley chopped
  • Green peas - 2 tbsp
  • Mint leaves - 3 to 4 chopped fine
  • Coriander / Cilantro leaves - handful

Oil & Spices

  • OliveOil - 1 tsp. You may use the oil of your choice.
  • Tandoori Masala - a fat pinch
  • Salt - to taste

NOTE - In case you do not have Tandoori Masala, then use a pinch of garam masala and a pinch of fancy paprika or kashmiri lal mirch together.


    Soaking the Mung and Making the Batter

    • Wash 1/4 cup of Mung Dhuli thoroughly in a bowl till water runs clear. Soak it in 1/4 cup of water for about 1&1/2 hrs. The dal would soak all the water up and double in size.
    • Take a high power blender/mixie and add the soaked dal + 1/2 cup of water to it. Ground it fine to a smooth and runny batter. The batter is a free flowing pouring consistency. Add salt, red chili powder and chopped cilantro / coriander leaves to the batter and set aside.
    • In between soaking and making the batter, work on your filling.

    Making the Tandoori Mix Veg Filling

    • Heat Olive oil in a non stick or hard anodized or ceramic pan and once hot, add all the finely chopped vegetables to the pan. Sprinkle the Tandoori Masala and Salt on top of it. Cook on medium flame, till the vegetables are soft and not mushy. Add chopped mint and coriander leaves. Give a good stir. Cover with lid. Switch off the gas. Set aside to be used till your cheelas are ready for the filling.

    Making Cheelas

    • The batter above will yield about 5-6 cheelas of about 4-5 inches each.
    • Heat a flat non stick or hard anodized griddle or tawa. I used an electric griddle, that can make 2-3 cheela at the same time.
    • Take about less than 1/4 cup of batter and spread it real thin, in a round shape. Refer to the video link above in the post to learn how to spread the cheela efficiently.
    • Cook on high for about 2 minutes till it is cooked and slightly dark yellow in color. Flip it gently and cook for another 1 minute. Finish the batter like wise.
    • We want soft cheelas to use them as wraps. Do not make them crispy.
    • The oil free Mung Cheelas are ready.

    Serving Mung Cheelas with Tandoori Mix Veg Filling

    • Take a Cheela and lay it flat. Scoop some filling and spread on one side of the cheela, as shown in the picture below the recipe. Add some chutney if desired. Roll it tight into a wrap and serve it warm.


    Very important thing to remember when making cheela or dosa is to have a super hot tawa or griddle. If t is not hot enough, then the cheela or dosa will stick to it.
    Another important thing is that before spreading another cheela, wipe the tawa properly with a wet kitchen towel. There should not be any residue on the tawa.
    Non stick or hard anodized tawa is the ideal choice to make oil free cheelas.
    The Mung Cheelas with Mix veg filling are best served with Green Coriander / Cilantro Chutney or Mint Coriander Chutney.
    They can be packed for lunch boxes, in that case, pack cheelas and filling separately.
    You may use Mung Dal flour for more instant method.