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This recipe is from Mira Manek, the author of the healthy vegetarian Indian heritage book called Soulful Saffron. Mira Manek's food style is a modern interpretation of the Indian classics, creating utterly delicious and naturally healthy dishes.
Here Mira has added a healthy vegetarian twist to the classic ‘pudla’ and created a meal thats perfect for a light lunch or dinner. These classic savoury pancakes are gluten free, vegan and stuffed with a delicious tofu and red kidney bean scramble. Red kidney beans are a good source of fibre and have a low glycemic index; this means they won’t cause your blood sugars to spike which is particularly good for people with type 2 diabetes.
Tofu & bean scramble in chickpea flour pancakes by
Ingredients (2 servings)
Tofu and bean scramble
150g tofu (just under half a pack)
100g kidney beans, around ½ a tin (can also use aduki or pinto beans)
1 tsp coconut oil or grass-fed ghee
¼ tsp mustard seeds
¼ tsp cumin seeds
1 tsp ginger garlic chilli paste (or 1 garlic clove, 1cm ginger piece and ½ green chilli, finely chopped)
½ tsp smoked paprika
1 tsp cumin and coriander powder (mixed or can use one)
Pinch of turmeric
¼ tsp salt
60g chickpea flour (besan/gram flour)
¼ teaspoon salt
1 teaspoon garlic ginger paste
4 tbsp yoghurt (coconut is a good dairy alternative)
¼ tsp salt
¼ tsp paprika
Pinch red chilli powder
- Melt the coconut oil in a large frying pan on a low heat, add the mustard and cumin seeds and let them pop, then add the onion, ginger garlic chilli paste. Cook, stirring, for a couple of minutes until the onions are lightly browned, then crumble the tofu into the pan.
- Add the turmeric, salt, paprika, cumin and coriander powder and stir together. Cook over a medium-low heat for 5 minutes and then add the red kidneys beans. Cook for a further 5-10 minutes until the water has evaporated.
- Make the chilli yoghurt by mixing together all the ingredients in a small bowl.
- While the tofu is cooking prepare the pancakes. Place the chickpea flour and salt into a mixing bowl and pour half the measured water into the mixture. Mix quickly (sometimes using your hands is easier), and then gradually pour in the rest of the water until the batter is smooth. It should be the consistency of pancake batter or thin cream. Stir in the ginger and garlic paste.
- To make the pancakes, heat a non-stick frying pan until very hot and then turn the heat down to medium. Pour a couple of tablespoons of the batter into the pan and immediately spread out in a circular motion using the back of a spoon, but do not press too hard.
- Lightly pour a few drops of oil on the edges of the pancake. After about a minute the underside should be cooked and golden brown. Flip the pancake and leave to cook for a further minute until both sides are golden brown. Repeat with the remaining batter.
- To serve, place the pancake on a plate and add the tofu scramble filling on top. Fold the pancake over and drizzle with the chilli yoghurt.