Recipe: Proso Millet Cheela
Most of us are used to eating besan cheela and dal cheela. But have you ever tried making cheela from millets? Try this Proso Millet Cheela recipe to enjoy a different variety of cheela, while also adding this healthy millet to your diet.
1 katori proso millet grain (chena)
½ katori bengal gram flour (besan)
½ katori grated carrot
½ katori grated bottle gourd (lauki)
2 small green chilli
½ inch ginger
¼ tsp turmeric powder (haldi)
¼ tsp black pepper
¼ red chilli powder
1 tsp cumin seeds (jeera)
1 tsp fennel seeds (saunf) (optional)
1 tsp kasuri methi
1 tsp salt (can be adjusted as per taste)
¾ cup water
1 tbsp oil
Handful of coriander leaves
Roasted sesame seeds
Serving: 6 medium cheelas
Calorific Value (per cheela):
Energy: 195.5 kcal
Protein: 6 gm
Carbs: 28 gm
Fats: 13 gm
Fibre: 7 gm
1. Rinse proso millet grain thoroughly until water runs clear. Soak them overnight for
5-6 hours in water.
Steps to make batter:
1. Drain out the water in which proso millet was soaked. Grind it into a smooth
paste in a grinder by mixing little amount of water. Transfer this smooth paste
into a bowl as shown in picture below:
2. Add besan, finely chopped ginger, green chillies, fennel seeds, cumin seeds, red
chilli powder, black pepper, turmeric powder and salt to the batter.
3. Add little water and mix everything so that there are no lumps and you get a
pouring consistency batter.
4. Add grated carrot and bottle gourd to the above mixture. Mix everything well to
get a thin and pouring consistency batter. In case the batter is thick, you can add
a little more water to get pouring consistency.
Steps to make cheela:
1. Heat a flat pan on a medium flame. Once heated, grease this pan with a few
drops of oil.
2. Now take a ladle/ round spoon full of batter and pour it on the pan. Gently spread
the batter with the back of the ladle. Spread this batter lightly and gently so that
the cheela does not break.
3. Now on a low flame, cook the cheela till the top begins to look cooked. Drizzle ½
to 1 tsp oil on the cheela at the edges and all around.
4. Move around a flat spoon at the bottom of the cheela to ensure the bottom
portion does not stick to the pan.
5. Continue to cook until the base gets light golden.
6. Then turn the cheela on the other side. Let the other side also cook for a few
seconds until the cheela becomes crisp.
7. One it is crisp on both sides, transfer the cheela on the plate.
8. Garnish the cheela with coriander leaves and roasted sesame seeds.
Your cheela is ready! Serve with mint chutney or tamarind chutney.
Know your Ingredients:
Proso millet is also known as chena or barri in India. It is extensively cultivated in Russia, USA, Ukraine, South Korea, Kazakhstan, France, Poland, Belarus, India and Iran. Proso millet is rich in minerals, dietary fiber, polyphenols, vitamins and proteins. It is gluten-free and therefore, ideal for the gluten intolerant people. Proso millet contains high lecithin which supports the neural health system. It is rich in vitamins (niacin, B-complex vitamins and folic acid), minerals (phosphorus, calcium, zinc and iron) and essential amino acids (methionine and cysteine). Because of high water-soluble fibre, proso millet is a low glycaemic food and helps in controlling blood sugar level and reduces the risk of type-2 diabetes. It also keeps our body full for long and helps in reducing body weight.
Bengal Gram Flour
Gram flour, also known as besan, is a rich source of vitamins, minerals and fibre. It contains various B vitamins which help in conversion of protein, carbohydrates and fats into energy. It has high protein and iron content: 100 gm of besan has almost 20 gm of protein and provides 25% of daily iron requirement. The insoluble fibre present in besan reduces chances of constipation and promotes regular and healthy bowel movement. Besan is high in folate or folic acid, which helps in rapid growth and multiplication of red blood cells and white blood cells.
Carrots are packed with vitamin A, vitamin C, vitamin K and potassium. They contain beta-carotene, an antioxidant that gives carrots their vibrant orange colour and could help in cancer prevention.
Bottle gourd is a vegetable which is high in water and is a rich source of vitamin C, vitamin K and calcium. It helps in maintaining a healthy heart and brings down bad cholesterol levels. It is also used for weight loss because it is low in calories and is packed with fibre, which helps in keeping you full for longer.
Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, and rich in various antioxidants. They are high in magnesium which helps in lowering blood pressure.