Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole-wheat flour, freshly measured | 260 g | Sweet · Cooling |
 Green peas, cooked and mashed | 230 g | Sweet, Astringent · Cooling |
 Cumin seeds, lightly crushed | 5 g | Pungent, Bitter · Heating |
 Ghee, divided for the griddle | 20 g | Sweet · 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 Pea Cumin Stuffed Flatbread; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Mash the peas coarsely and season them with cumin and salt. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Wrap the cooled filling in dough and press the parcel evenly. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- For Pea Cumin Stuffed Flatbread, preheat the griddle over medium heat for 5 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Roll and griddle the bread until both faces are cooked. Roll to an even 2–3 mm thickness, then cook over medium heat for 2–3 minutes on the first face and 1–2 minutes after turning, until brown freckles reach the center.
- For Pea Cumin Stuffed Flatbread, stack the cooked breads under a clean cloth for 4 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)
Pea Cumin Stuffed Flatbread 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 Pea Cumin Stuffed Flatbread
| Nutrient | Per 100g | Per Serving (1 serving (177g)) |
|---|---|---|
| Energy (Calories) | 178 kcal | 316 kcal |
| Protein | 6.7 g | 11.9 g |
| Total Carbohydrates | 31.4 g | 55.6 g |
| Dietary Fiber | 5.8 g | 10.4 g |
| Total Sugars | 2.0 g | 3.6 g |
| Total Fat | 4.0 g | 7.1 g |
| Calcium | 28.2 mg | 50.0 mg |
| Iron | 2.27 mg | 4.02 mg |
| Magnesium | 63.8 mg | 113.1 mg |
| Phosphorus | 169.6 mg | 300.5 mg |
| Potassium | 225 mg | 399 mg |
| Sodium | 223 mg | 396 mg |
| Zinc | 1.39 mg | 2.47 mg |
| Copper | 0.22 mg | 0.38 mg |
| Manganese | 1.65 mg | 2.92 mg |
| Selenium | 23.3 µg | 41.3 µg |
| Vitamin C | 13.0 mg | 23.1 mg |
| Vitamin A (RAE) | 36.5 µg | 64.6 µg |
| Vitamin E | 1.63 mg | 2.88 mg |
| Vitamin K | 9.0 µg | 16.0 µg |
| Thiamin (Vitamin B1) | 0.27 mg | 0.49 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.19 mg |
| Niacin (Vitamin B3) | 2.53 mg | 4.48 mg |
| Vitamin B6 | 0.21 mg | 0.37 mg |
| Folate (DFE) | 37.3 µg | 66.1 µg |
| Choline | 21.5 mg | 38.0 mg |
