VEGANISM BY LORBIC
Recipe breakfast post-workout snack

Crispy Besan & Grated Tofu Cheela

Golden, protein-dense chickpea and grated tofu crepes spiced with carom seeds and fresh coriander. Quick, gluten-free, and satiating.

high-protein breakfast gluten-free post-workout quick-meals tofu legumes
Prep Time 10 mins
Cook Time 12 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 17g
Carbs 33g
Fats 8g
Calories 272 kcal
Fiber 7g

Instructions for Cook

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  • Whisk besan with water first to eliminate lumps before folding in the grated tofu.
  • Cook on a well-heated cast iron tawa until the edges lift naturally before flipping.
  • Keep heat on medium so the inner batter cooks through while the crust turns crisp.

Ingredients

  • 100g (approx. 1 cup)
  • 100g
  • 50g (1 small)
  • 1 tbsp
  • 1/2 tsp
  • 1/2 tsp turmeric + 1/4 tsp hing
  • 2 tbsp
  • 1 tsp (for cooking)
  • to taste
  • approx. 1/2 cup (120ml)

Cooking Instructions

A golden, protein-dense savory crepe combining nutty Bengal gram flour with tender grated tofu. Crisp on the outside and moist within, each serving delivers 17 grams of complete plant protein.

Nutritional Highlights

  • 17g Balanced Plant Protein: Blending chickpea flour with whole soy protein provides an optimal amino acid balance that fuels post-workout muscle repair and sustained morning satiety.
  • Gentle Digestion: Seasoned with crushed carom seeds (ajwain) and hing. Their active compounds, thymol and volatile sulfur, stimulate digestive enzymes and neutralize legume oligosaccharides.
  • Complex Fiber & Micronutrients: Supplies 7 grams of prebiotic dietary fiber alongside non-heme iron, magnesium, and anti-inflammatory curcumin from ground turmeric.

Cooking Instructions

  1. Prepare the Batter: Whisk 100g besan with 120ml water, turmeric, hing, ajwain, and rock salt in a bowl until smooth and free of lumps. Fold in 100g grated tofu, minced onion, ginger, green chillies, and fresh coriander. The batter should resemble a pourable pancake mix.
  2. Heat the Skillet: Warm a seasoned cast iron tawa or heavy skillet over medium heat. Lightly brush the surface with 2–3 drops of oil.
  3. Spread the Cheela: Pour a ladleful (about 1/3 cup) of batter onto the center. Spread outward with the back of the ladle in a gentle circular motion into a 6-inch disc.
  4. Cook to Golden Crisp: Drizzle 2 drops of oil around the edges. Cook undisturbed for 2.5 to 3 minutes until the base turns golden-brown and the edges lift freely.
  5. Flip and Finish: Flip the cheela and press down gently with a flat spatula. Cook the second side for 1.5 to 2 minutes until speckled with golden spots.
  6. Serve: Repeat with the remaining batter to make 4 cheelas (2 per serving). Serve hot with fresh mint-coriander chutney.