50g Protein in 1 Meal
50g Protein in 1 Meal 😱 is a easy Indian recipe that serves 2. 750 calories per serving. Recipe by Jyoti's Cooking Corner on YouTube.
Prep: 15 min | Cook: 5 min | Total: 30 min
Cost: $21.11 total, $10.56 per serving
Ingredients
- 50 g Soy Chunks (Soya Granules) (Boiled until soft, then drained)
- 100 g Gram Flour (Besan) (Sifted)
- 50 g Green Peas (Frozen or Fresh) (Thawed if frozen; adds texture and sweetness)
- 10 ml Desi Ghee (Approximately 1‑2 teaspoons; for frying)
- 100 g Plain Yogurt (Served on the side; can be lightly salted)
- 150 ml Water (For boiling soy chunks and adjusting batter consistency)
- 1 tsp Salt (To taste)
Instructions
Boil the Soy Chunks
Add 150 ml water to a medium saucepan, bring to a boil, then add the 50 g soy chunks. Cook for 8‑10 minutes until they soften, stirring occasionally.
Time: PT10M
Temperature: Medium‑high heat
Drain and Blend
Pour the boiled soy chunks into a strainer, let them drain, then transfer to a blender. Pulse until a fine, crumbly texture forms.
Time: PT3M
Prepare the Batter
In a mixing bowl combine the blended soy chunks, sifted gram flour, thawed peas, 1 tsp salt, and enough water (about 80‑100 ml) to form a smooth, pourable batter.
Time: PT5M
Heat the Ghee
Place the non‑stick tawa over medium heat and add 10 ml desi ghee. Swirl to coat the surface.
Time: PT2M
Temperature: Medium heat
Cook the Chilla
Pour a ladleful of batter onto the hot tawa, spreading gently to a 6‑inch circle. Cook 1‑2 minutes until the edges lift, then flip and cook another minute. Repeat for 2‑3 chillas.
Time: PT5M
Temperature: Medium heat
Serve
Transfer the hot chillas to a serving plate and serve immediately with the 100 g plain yogurt on the side.
Time: PT1M
Nutrition Facts
- Calories
- 750
- Protein
- 55 g
- Carbohydrates
- 70 g
- Fat
- 30 g
- Fiber
- 10 g
Dietary info: Vegetarian, High‑Protein, Low‑Cost, Gluten‑Free (besan)
Allergens: Soy
Ingredient Substitutions
- Instead of Soy Chunks (Soya Granules): Textured vegetable protein (TVP), Lentils (cooked)
- Instead of Gram Flour (Besan): Chickpea flour, Rice flour (for gluten‑free)
- Instead of Green Peas (Frozen or Fresh): Edamame beans, Diced carrots
- Instead of Desi Ghee: Clarified butter, Vegetable oil
- Instead of Plain Yogurt: Greek yogurt, Coconut yogurt (vegan)
- Instead of Salt: Sea salt, Kala namak
Equipment Needed
- Medium Saucepan
- Strainer or Sieve
- Blender or Food Processor
- Mixing Bowl
- Whisk or Spoon
- Non‑stick Tawa or Skillet
- Spatula
- Serving Plate
Critical Steps — Do Not Skip
- Boiling soy chunks until fully softened
- Blending soy chunks to a fine texture
- Achieving the right batter consistency
- Cooking chilla on medium heat without burning
Chef Tips from the Video
- For extra flavor, add a pinch of turmeric and red chili powder to the batter.
- Garnish finished chilla with fresh coriander leaves.
Troubleshooting
Batter is too thick and does not spread
Add a tablespoon of water at a time until the batter flows easily.
Chilla sticks to the pan
Ensure the tawa is properly greased with ghee and is hot before pouring batter.
Soy chunks taste gritty
Blend a little longer or sift the blended mixture before adding flour.
Storage
Refrigerator: Store leftover chilla in an airtight container for up to 2 days; reheat on a skillet.
Freezer: Not recommended – texture changes after freezing.
Room temperature: Serve immediately; do not leave at room temperature for more than 1 hour.
Make-Ahead Tips
- Boil and blend the soy chunks a day ahead; keep the batter refrigerated (up to 4 hours).
- Yogurt can be prepared in advance and stored in the fridge.
Frequently Asked Questions
What is the cultural significance and history of Soy Chunks Chilla in Indian vegetarian cuisine?
Soy chunks (soya granules) were introduced to Indian kitchens as an affordable, plant‑based protein. Combining them with besan to make chilla reflects the Indian tradition of using gram flour for quick, nutritious pancakes, especially in North Indian street food culture.
What are the traditional regional variations of chilla in Indian cuisine?
In North India, chilla is often made with gram flour and spices; in Gujarat, it may include fenugreek leaves (methi). Some regions add grated vegetables like carrots or cabbage. Using soy chunks is a modern, protein‑boosting twist popular in health‑focused households.
How is Soy Chunks Chilla traditionally served in Indian households?
It is typically served hot with a side of plain yogurt or chutney, sometimes accompanied by pickles. The yogurt balances the richness of ghee and adds a cooling element, making it a popular breakfast or snack.
During which occasions or celebrations is chilla commonly prepared in Indian culture?
Chilla is a popular everyday snack but also appears during fasting days (as a light, permissible dish) and festive mornings like Navratri when people seek protein‑rich, vegetarian options.
What other Indian dishes pair well with Soy Chunks Chilla?
It pairs nicely with coriander‑mint chutney, tamarind sauce, or a simple tomato‑onion salsa. A cup of masala chai or lassi complements the protein‑rich snack for a balanced meal.
What makes Soy Chunks Chilla special or unique in Indian cuisine?
The addition of boiled soy chunks dramatically raises the protein content while keeping the dish inexpensive. It blends the familiar texture of besan chilla with the nutritional benefits of soy, creating a high‑protein, low‑cost snack.
What are the most common mistakes to avoid when making Soy Chunks Chilla?
Common errors include under‑cooking the soy chunks, resulting in a hard texture, and making the batter too thick, which prevents spreading. Also, cooking on too high heat can burn the chilla before it cooks through.
Why does this Soy Chunks Chilla recipe use desi ghee instead of oil?
Desi ghee imparts a rich, buttery flavor that is traditional in Indian pancakes and also raises the smoke point, allowing a crisp yet soft exterior without excessive oil absorption.
Can I make Soy Chunks Chilla ahead of time and how should I store it?
Yes, you can boil and blend the soy chunks a day ahead and keep the batter refrigerated for up to 4 hours. Cooked chillas can be stored in the refrigerator for 2 days and reheated on a skillet; avoid freezing as texture may become rubbery.
What does the YouTube channel Jyoti's Cooking Corner specialize in?
The YouTube channel Jyoti's Cooking Corner focuses on affordable, high‑protein Indian home‑cooking recipes, often using pantry staples and budget‑friendly ingredients to create nutritious meals for everyday cooks.
Last updated: September 6, 2026
