Besan Chilla with Spiced Quinoa & Mint-Ginger Buttermilk

About this meal

A protein-rich chickpea flour (besan) pancake, filled with sautéed vegetables and paired with aromatic, fiber-rich quinoa seasoned with mild Indian spices. Served with a cooling plant-based mint-ginger buttermilk, this meal balances spicy, savory, and a hint of sweetness from caramelized onions. Perfect for weight loss and diabetes management while respecting CKD dietary needs and avoiding lactose and shellfish.

Ingredients

• Chickpea flour (besan) — 1/2 cup
• Quinoa (uncooked) — 1/3 cup
• Red onion — 1/4 cup, finely chopped
• Tomato — 1/4 cup, diced
• Bell pepper — 1/4 cup, diced
• Fresh spinach — 1/4 cup, chopped
• Green chili — 1/2, finely chopped
• Ginger root — 1.5 tsp, minced (divided)
• Cumin seeds — 1/2 tsp
• Turmeric powder — 1/4 tsp
• Black pepper — 1/4 tsp
• Fresh coriander leaves — 2 tbsp, chopped
• Olive oil — 2 tsp, divided
• Water — as needed
• Unsweetened almond yogurt — 1/2 cup
• Water (for buttermilk) — 2/3 cup
• Fresh mint leaves — 2 tbsp, chopped
• Roasted cumin powder — 1/4 tsp
• Stevia or a few drops of honey — optional, to taste
• Pink salt or low-sodium salt — to taste (small pinch)

Steps

1. Rinse quinoa thoroughly. Add to a saucepan with double the water, a pinch of turmeric, and simmer until fluffy (about 12 minutes). Set aside.
2. In a bowl, mix chickpea flour, half the ginger, cumin seeds, black pepper, turmeric, and enough water to make a pancake-batter consistency.
3. Fold in chopped onion, tomato, bell pepper, spinach, green chili, and coriander.
4. Heat 1 tsp olive oil in a nonstick skillet. Pour batter to form a thin pancake (chilla) and cook each side until golden brown. Repeat for a second chilla.
5. In a separate pan, warm 1 tsp olive oil. Sauté remaining onion and bell pepper. Add cooked quinoa and mix well with coriander, pinch of salt, and black pepper.
6. To prepare the mint-ginger buttermilk, blend almond yogurt, water, mint, remaining ginger, roasted cumin powder, and a touch of stevia or honey if desired. Whisk until frothy. Season with a pinch of salt.
7. Serve besan chilla with the quinoa and a glass of mint-ginger buttermilk.