16g protein, 5g fibre, no gluten: Oxford-certified nutritionist shares tasty and healthy Bombay sandwich recipe

In the quest for sustainable health and mindful eating, finding ways to enjoy beloved comfort foods without compromising nutritional goals remains a major challenge for fitness enthusiasts. Many traditional street delicacies, though rich in flavor, are often packed with refined flours and heavy fats that can derail a clean-eating regimen. Striking a perfect balance between satisfying those nostalgic cravings and maintaining a balanced macronutrient profile is the key to long-term dietary success. Addressing this exact culinary dilemma, Oxford-certified celebrity nutritionist Suman Agarwal has shared a gluten-free, high-protein alternative to the legendary Bombay sandwich on her Instagram handle.

This innovative dish aka chilla sandwich, replaces processed white bread with freshly made, protein-packed lentil crepes, creating a wholesome option for individuals looking to scale back on gluten while keeping their protein intake high.

By substituting commercial bread with a plant-based alternative, this meal offers an incredibly balanced nutrient profile. One serving, which constitutes exactly one sandwich, yields a lean 180 kcal. It provides a highly satiating 16 grams of protein, a mere 4 grams of fat, and 18 grams of dietary carbohydrates. Furthermore, each sandwich delivers 116 mgs of calcium, 1 mg of iron, and an impressive 5 grams of digestion-friendly dietary fiber.

For the chilla

½ cup uncooked yellow moong dal (soak for 6 hours or overnight)
1” piece ginger
1 small green chilli
¼ tsp red chilli powder
½ tsp turmeric powder
2 tbsp coriander, chopped finely
Salt to taste
2 tbsp oil

For the sandwich filling

300 gms low-fat paneer or paneer made from 2 litres fat-free milk
1 medium cucumber, sliced thinly
2 medium tomatoes, sliced thinly
1 medium capsicum, sliced thinly
1 medium beetroot
2 tsp chaat masala
⅓ cup coriander chutney
Salt as per taste

Chilla sandwich: How to make

The preparation begins by draining and rinsing the pre-soaked yellow moong lentils. The lentils are processed in a blender along with the ginger, green chili, and three tablespoons of water to achieve a completely smooth, pouring batter similar to dosa batter. This mixture is transferred to a deep mixing bowl, combined with red chili powder, turmeric, fresh coriander, and salt, then covered and set aside.

For the vegetable filling, the beetroot is peeled, cut in half, and boiled in a pot of water for six to eight minutes. Once cooled, it is cut into thin slices. The low-fat paneer block is then cut into five equal, thin slices of roughly 4×4 inches, weighing approximately 30 grams per slice.

To construct the gluten-free "bread," a non-stick flat pan (tava) is heated over a medium flame. Three tablespoons of the lentil batter are poured onto the center and gently spread into a neat square shape of about 4 inches, mimicking a standard slice of sandwich bread. Alternatively, a round crepe can be cooked and sliced straight with a pizza cutter afterward. Half a teaspoon of oil is drizzled along the edges. Once the bottom is golden brown, the crepe is flipped to cook the other side.

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A post shared by Suman Agarwal (@selfcarebysuman)

Once two square crepes are ready, coriander chutney is spread evenly over one side of each. Slices of cucumber, tomato, paneer, boiled beetroot, and capsicum are layered over one crepe, seasoned generously with chaat masala and salt between the layers. The second crepe is placed on top to seal the sandwich, which is then sliced into four triangles and garnished with coriander.