Understanding the Matar Chilla Calorie Count
Matar chilla is a savory Indian pancake made from a batter of ground green peas (matar) and gram flour (besan), spiced with ginger, green chilies, and coriander. Its status as a healthy, protein-rich breakfast option is well-deserved, but the exact number of calories can fluctuate. For example, a basic recipe using just besan and green peas can be as low as 63 calories for a 40-gram piece, as cited by nutrition trackers. The low calorie count makes it a staple for those on a weight management journey.
Factors That Influence the Calorie Count
The total calories in a matar chilla are not static. Several elements contribute to the final value, and understanding these can help you tailor the dish to your dietary needs. Key factors include:
- Type of Flour: While besan is the traditional choice, some recipes incorporate other flours, such as oats or whole wheat flour, which can change the carbohydrate and fiber content. For instance, an oats matar chilla may have around 140 kcal, with higher protein and fiber values.
- Cooking Fat: The amount and type of oil or ghee used for cooking is one of the most significant factors affecting the calorie total. Using a non-stick pan and minimal oil can dramatically reduce the fat calories. Some recipes specify just a few drops of oil, while others may use more for a crispier texture.
- Add-in Ingredients: Including extra ingredients like grated paneer or cheese will increase the protein and fat content, thereby raising the calorie count. A paneer-stuffed matar chilla can have higher calories than a plain one.
- Portion Size: The size of the chilla is a straightforward determinant of calories. A larger chilla will naturally contain more calories than a medium or small one, as it uses more batter and cooking oil.
A Comparison of Chilla Varieties
To put the matar chilla's calorie count into perspective, here is a comparison with other popular chilla variations based on average medium-sized portions:
| Chilla Type | Approximate Calories (kcal) | Key Nutritional Benefit |
|---|---|---|
| Matar Chilla (Besan-based) | ~63-67 | Good source of plant-based protein and fiber. |
| Moong Dal Chilla | ~104 | Excellent source of protein, potassium, and magnesium. |
| Oats Chilla | ~100 | Rich in fiber and can help lower blood sugar. |
| Paneer Chilla (Stuffed) | ~69-74 | High in protein and calcium, but higher in fat due to paneer. |
| Sooji (Semolina) Chilla | ~62 | A quick, easy option that is also a good source of energy. |
How to Make a Healthy, Low-Calorie Matar Chilla
Making a nutrient-dense matar chilla is simple. The basic recipe is naturally healthy, but a few modifications can make it even better for those monitoring their calorie intake:
- Use Minimal Fat: Cook on a high-quality non-stick pan to minimize the oil required. A spray of cooking oil is often sufficient to prevent sticking and achieve a golden-brown crust.
- Boost with Veggies: Add finely chopped vegetables like onions, tomatoes, spinach, or grated carrots to increase fiber and micronutrients without adding significant calories.
- Experiment with Flours: For an extra fiber and protein boost, consider adding a small amount of ground oats or other millet flours to the besan batter.
- Serve with Healthy Accompaniments: Pair your matar chilla with a sugar-free mint-coriander chutney or plain curd. Avoid oily or sugary sauces.
The Nutritional Powerhouse of Peas and Besan
Both peas and besan contribute to the overall nutritional profile of the chilla, making it a powerful choice for health-conscious diners. Peas are a good source of vegetarian protein and dietary fiber, which aids in digestion and promotes a feeling of fullness. Besan (chickpea flour) is rich in complex carbohydrates and has a low glycemic index, making it suitable for diabetics and helping to regulate blood sugar levels. It is also high in folate, which is crucial for cell production and growth. This combination creates a balanced meal that is both filling and nutritious.
Conclusion: A Smart and Flavorful Choice
In conclusion, a typical matar chilla is a low-calorie, nutrient-rich dish that can easily fit into a balanced diet. Its calorie count is flexible and can be customized by controlling ingredients and portion size. By opting for a low-fat cooking method and adding extra vegetables, you can enjoy this flavorful Indian pancake as a guilt-free and satisfying meal that supports weight management and overall health goals.
