Final shot will be replaced with photographed plate.
Besan Chilla with Vegetables
Besan chilla is a savoury Pakistani-style pancake made from chickpea flour, packed with protein, fibre, and minerals. Loaded with vegetables and minimal oil, it stabilises blood sugar through the morning — a top-three breakfast for women managing PCOS, and excellent for diabetic adults.
Prep
5m
Cook
10m
Serves
2
Level
easy
Why it works
Chickpea flour (besan) has a glycemic index of around 35 — much lower than wheat flour (71) — and delivers 22g of protein per 100g. Combined with vegetables, this breakfast keeps blood sugar steady for 4+ hours and reduces the morning insulin spike that drives PCOS symptoms.
Ingredients
- Besan (chickpea flour)1 cup
- Onion, finely chopped1/2 small
- Tomato, finely chopped1 small
- Green chilli, minced1 (optional)
- Coriander, chopped2 tbsp
- Spinach or methi, chopped1 cup
- Cumin seeds (zeera)1/2 tsp
- Turmeric (haldi)1/4 tsp
- Saltto taste
- Water3/4 cup approx
- Olive or mustard oil1 tsp per chilla
Method
- 1
In a bowl, whisk besan, water, salt, turmeric, and cumin into a smooth pancake-thick batter. Rest for 5 minutes.
- 2
Stir in onion, tomato, chilli, coriander, and chopped spinach.
- 3
Heat a non-stick pan on medium. Add 1 tsp oil and spread evenly.
- 4
Pour a ladleful of batter and spread into a 6-inch circle. Cook 2 minutes until edges lift.
- 5
Flip carefully, cook another 1–2 minutes until golden. Repeat with remaining batter.
- 6
Serve hot with mint-coriander chutney and unsweetened green tea.
Nutrition per serving
Calories
220
Protein
12g
Carbs
26g
Fat
8g
Fiber
6g
Chef notes
- →Don’t skip the rest — letting the batter sit hydrates the besan and prevents lumps.
- →Use a non-stick pan to keep oil to a minimum.
- →For PCOS: pair with a small bowl of unsweetened yogurt for extra protein.
Smart swaps
Out: Spinach → In: Methi, kale, or grated zucchini
Any leafy green works.
Out: Olive oil → In: Mustard oil or 1/2 tsp ghee
Stay away from refined seed oils.
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