Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Buckwheat groats, milled into flour | 170 g | Sweet, Astringent · Heating |
 Whole-wheat flour, freshly measured | 100 g | Sweet · Cooling |
 Olive oil, divided for the griddle | 20 g | Sweet, Bitter, Astringent · Heating |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 190 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 190 ml (about 3/4 cup) warm water for Buckwheat Wheat Galette; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Whisk both flours with fennel, salt, oil, and water into batter. Whisk for 45–60 seconds until no flour pockets remain, then cover and rest the batter for 10 minutes before checking that it pours in a steady ribbon.
- Rest briefly and pour a thin layer into the hot pan. Keep the dough covered for 15–20 minutes, then roll on a lightly dusted surface to an even 2–3 mm thickness.
- For Buckwheat Wheat Galette, preheat the griddle over medium heat for 5 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Loosen the edge, turn once, and cook the second face lightly. Hold the griddle at medium heat and allow 2–3 minutes on the first face and 1–2 minutes after turning, until the surface looks dry, brown freckles appear, and the center springs back.
- For Buckwheat Wheat Galette, stack the cooked breads under a clean cloth for 8 minutes so steam softens their surfaces; serve them warm rather than holding them on the griddle.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Buckwheat Wheat Galette is a freshly cooked flatbread intended to be eaten warm Vata: brush lightly with ghee and pair with a moist vegetable. Pitta: keep pungent fillings modest and avoid hard charring. Kapha: roll it thin, use little fat, and choose one modest bread.
USDA Nutrition Facts for Buckwheat Wheat Galette
| Nutrient | Per 100g | Per Serving (1 serving (122g)) |
|---|---|---|
| Energy (Calories) | 228 kcal | 278 kcal |
| Protein | 7.5 g | 9.1 g |
| Total Carbohydrates | 40.1 g | 48.9 g |
| Dietary Fiber | 6.0 g | 7.3 g |
| Total Sugars | 0.08 g | 0.1 g |
| Total Fat | 5.9 g | 7.2 g |
| Calcium | 24.4 mg | 29.8 mg |
| Iron | 1.68 mg | 2.05 mg |
| Magnesium | 112.1 mg | 136.8 mg |
| Phosphorus | 198.0 mg | 241.6 mg |
| Potassium | 249 mg | 303 mg |
| Sodium | 321 mg | 391 mg |
| Zinc | 1.40 mg | 1.71 mg |
| Copper | 0.48 mg | 0.59 mg |
| Manganese | 1.34 mg | 1.63 mg |
| Selenium | 15.6 µg | 19.0 µg |
| Vitamin C | 0.2 mg | 0.2 mg |
| Vitamin A (RAE) | 0.06 µg | 0.07 µg |
| Vitamin E | 1.28 mg | 1.56 mg |
| Vitamin K | 2.9 µg | 3.5 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.18 mg | 0.23 mg |
| Niacin (Vitamin B3) | 3.51 mg | 4.28 mg |
| Vitamin B6 | 0.16 mg | 0.20 mg |
| Folate (DFE) | 19.5 µg | 23.7 µg |
| Choline | 6.4 mg | 7.8 mg |
