Besan Pudla with Vegetables and Hung-Curd Dip

Name: Besan Pudla with Vegetables and Hung-Curd Dip
Yield: 2 (2 pudlas plus 75 g dip each, about 255 g)
Cuisine: Gujarat
Ingredients: Batter: 100 g besan (¾ cup + 1 tbsp) · 150 ml water · 50 g onion and 50 g tomato, finely chopped · 60 g grated lauki or carrot · 10 g coriander · ½ tsp ajwain · ¼ tsp turmeric · ½ tsp red chilli powder · 2 g salt; Cooking: 10 g groundnut oil (2 tsp); Dip: 150 g hung curd (from about 300 g toned-milk curd, strained 4–6 hours) · 2 tbsp chopped mint · pinch of roasted cumin and salt

BreakfastVegetarianHigh proteinB02

Gujarat's savoury besan pancake is ready in 20 minutes from pantry staples; a thick mint hung-curd dip lifts it into the high-protein tier.

Region: Gujarat
Status: Adaptation — traditional pudla, served with a hung-curd dip and a higher vegetable load
Diet label: Strictly vegetarian, egg-free
Time: Prep 10 min · Cook 15 min · Total 25 min (dip needs hung curd made ahead)
Serves: 2 (2 pudlas plus 75 g dip each, about 255 g)
Difficulty: Easy
Good for: Quick breakfast, no-soak mornings
Tags: High protein · Quick · No added sugar · Whey-free · Soy-free · Gluten-free*
Allergens: Milk

Nutrition (estimated)

Calories: 305 kcal
Protein: 16 g
Carbs: 31 g
Fat: 12 g
Fibre: 10 g

Headline values are per serving, as written.

	kcal	Protein	Carbs	Fat	Sat fat	Fibre	Total sugars	Protein per 100 kcal
Per serving	305	16 g	31 g	12 g	4 g	10 g	6 g	5.5 g

High protein · 5.5 g per 100 kcal. 6.5 g protein per 100 g. Home-strained hung curd is estimated at about 6 g protein per 100 g (IFCT has no curd entry) and varies with straining time. Values checked against IFCT 2017 on 14 Oct 2026.

Ingredients

Batter: 100 g besan (¾ cup + 1 tbsp) · 150 ml water · 50 g onion and 50 g tomato, finely chopped · 60 g grated lauki or carrot · 10 g coriander · ½ tsp ajwain · ¼ tsp turmeric · ½ tsp red chilli powder · 2 g salt
Cooking: 10 g groundnut oil (2 tsp)
Dip: 150 g hung curd (from about 300 g toned-milk curd, strained 4–6 hours) · 2 tbsp chopped mint · pinch of roasted cumin and salt

Method

Whisk besan and water to a lump-free batter the thickness of pouring cream. Rest 5 minutes.
Stir in vegetables, coriander, ajwain, turmeric, chilli and salt. Squeeze excess water from the lauki first, or the pudla turns soggy.
Heat a tawa on medium. Smear ½ tsp oil.
Pour 1 ladle (about 100 g) and spread gently to 15 cm — thicker than a dosa.
Drizzle ½ tsp oil around the edge. Cook 3 minutes until the underside is golden and the top is set.
Flip and cook 2 minutes more, pressing lightly, until no wet batter shows at the centre.
Mix the dip ingredients. Serve two pudlas with 75 g dip each.

Protein optimisation

Besan supplies about 11 g per serving, hung curd about 4 g, vegetables about 1 g.
Boost: crumble 25 g paneer per pudla onto the top before flipping — adds about 4.5 g protein, 65 kcal and 5 g fat per serving.

Variations, serving and storage

Regional: Rajasthani-style — add 1 tbsp chopped methi and a pinch of kasuri methi.
Substitution: Greek yogurt for hung curd (check the label; most give 8–10 g protein per 100 g).
Storage: batter without vegetables keeps 24 hours refrigerated. Cooked pudlas are best fresh.
Food safety: refrigerate hung curd while straining; use within 2 days.
Meal prep: moderate — strain the curd and chop vegetables the night before.

Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com