Healthy eating is very important for weight loss and fitness. Indian food is tasty, but not every dish is diet-friendly. But there is one such dish which is tasty as well as healthy – Besan Pudla (Besan Chilla).
This is a simple, protein-rich and customizable recipe which easily fits in the diet plan. Let’s see why Besan Pudla is a perfect choice for dieting and how it can be made even healthier.
What is Besan Pudla?
Besan Pudla is a savory pancake made from gram flour (besan). It is made in a non-stick tawa or pan by adding a little oil.
You can make it even healthier by adding onions, tomatoes, green chillies, spinach, fenugreek or bottle gourd.
It is a light and filling option for breakfast, dinner or even evening snack – especially for those who are dieting.
Why Besan Pudla is Good for Dieting?
1. High in Plant-Based Protein
Besan is protein-rich, which keeps you full for a long time. It boosts protein metabolism and helps in weight loss.
2. Low in Calories
A normal besan pudla (made with minimal oil) has just 120–150 calories. So it is the best option for a low-calorie meal.
3. Good for Blood Sugar Control
Gram has a low glycemic index, which prevents sugar levels from spiking. It is a safe option for diabetics and weight-watchers.
4. Fiber-Rich for Digestion
If you add spinach, lauki (bottle gourd) or carrots to the Gram Pudla, the fiber content increases further. Fiber improves digestion and controls appetite.
5. Gluten-Free Option
Gram is naturally gluten-free. People with gluten intolerance or wheat allergy can easily eat and enjoy it.
Nutritional Value of Besan (per 100 grams)
| Nutrient | Amount | Benefit for Dieting |
|---|---|---|
| Calories | ~370 | Energy source |
| Protein | 22g | Builds muscles, fills stomach |
| Fiber | 10g | Aids digestion, satiety |
| Carbohydrates | 58g | Provides energy |
| Iron | 4.9mg | Prevents fatigue |
| Magnesium | 48mg | Supports metabolism |
How to Make Diet-Friendly Besan Pudla
Ingredients:
- 1 cup besan (gram flour)
- 1 small onion (finely chopped)
- 1 tomato (finely chopped)
- Handful spinach or methi leaves
- 1 green chili (finely chopped)
- ½ tsp turmeric powder
- ½ tsp ajwain (carom seeds)
- Salt to taste
- Water (for making the batter)
- 1 tsp oil (for cooking)
Method:
- Mix besan and water in a bowl and make a smooth batter.
- Add vegetables, spices and salt to it.
- Garam gravy in a non-stick tawa, put the batter and spread it like a pancake.
- Cook both sides in minimal oil till they turn golden brown.
- Serve with hot mint chutney or curd.
Tips to Make Besan Pudla More Diet-Friendly
- Use olive oil or mustard oil instead of refined oil.
- Increase fiber by adding oats powder to the batter.
- Increase vitamins and minerals by adding green leafy veggies.
- Do not eat with fried items, enjoy with salad or chutney.
- Control portions – 2 medium pudlas are enough in a meal.
- Variations of Besan Pudla for Dieting
- Spinach Pudla – rich in iron and fiber.
- Bottle Gourd Pudla – low-calorie and hydrating.
- Oats-Besan Pudla – extra fiber, longer satiety.
- Sprouts Pudla – high-protein and nutritious.
People Also Ask (FAQs)
Q1: Is Besan Pudla good for weight loss?
-> Yes, Besan Pudla is high-protein, fiber-rich and low-calorie. It keeps you full for a long time and supports weight loss.
Q2: Can I take Besan Pudla in daily diet?
-> Absolutely, if you use less oil and eat vegetables or chutney with it, then you can enjoy Besan Pudla in daily diet.
Q3: How many calories are there in one Besan Pudla?
-> A medium-sized Besan Pudla has approx 120–150 calories, depending on the oil and stuffing.
Q4: Is Besan Pudla good for diabetics?
-> Yes, Besan has a low glycemic index which helps in blood sugar control. So it is a safe option for diabetics.
Q5: Which is more healthy – Besan Pudla or Roti?
-> Besan Pudla gives more protein and fibre than wheat roti. It is more filling and is a better choice for weight loss.
Q6: What is the best time to eat Besan Pudla?
-> Morning breakfast or evening snack is the best time. It gives energy and prevents unnecessary overeating.
Q7: Can Besan Pudla replace dinner while dieting?
-> Yes, if you eat Besan Pudla with veggies and chutney then it can be a light and healthy dinner option.
Final Thoughts
Besan Pudla is a simple, healthy and diet-friendly Indian meal. It keeps you full, improves digestion and helps in weight management.
Whether your goal is weight loss, healthy lifestyle or a light meal option, besan pudla is a perfect choice.
Disclaimer: This blog is for informational purpose only. If you have any health problem, then definitely take advice from a doctor or nutritionist before changing your diet.
( Also read : Lauki Thepla for Digestion & Weight Loss – A Healthy Gujarati Recipe )