Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole-wheat flour, freshly measured | 270 g | Sweet · Cooling |
 Sesame seeds, toasted | 28 g | Sweet, Bitter, Astringent · Heating |
 Olive oil, divided for the griddle | 20 g | Sweet, Bitter, Astringent · Heating |
 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 Sesame Wheat Lavash; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Knead the flour with oil, salt, and enough warm water. Knead for 7 minutes, stopping when the dough feels cohesive and a thumb press closes slowly.
- Roll rested portions paper-thin and scatter sesame over them. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- For Sesame Wheat Lavash, preheat the griddle over medium heat for 6 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Press the seeds in and cook each sheet until crisp at the edges. 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.
- Set the cooked sheets on a rack for 3 minutes without covering them; serve once the edges feel dry and crisp.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Sesame Wheat Lavash 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 Sesame Wheat Lavash
| Nutrient | Per 100g | Per Serving (1 serving (128g)) |
|---|---|---|
| Energy (Calories) | 245 kcal | 314 kcal |
| Protein | 7.9 g | 10.2 g |
| Total Carbohydrates | 39.2 g | 50.2 g |
| Dietary Fiber | 6.3 g | 8.0 g |
| Total Sugars | 0.2 g | 0.3 g |
| Total Fat | 7.9 g | 10.2 g |
| Calcium | 72.6 mg | 92.9 mg |
| Iron | 2.72 mg | 3.48 mg |
| Magnesium | 91.8 mg | 117.5 mg |
| Phosphorus | 222.7 mg | 285.0 mg |
| Potassium | 217 mg | 278 mg |
| Sodium | 306 mg | 392 mg |
| Zinc | 1.80 mg | 2.30 mg |
| Copper | 0.44 mg | 0.57 mg |
| Manganese | 2.28 mg | 2.92 mg |
| Selenium | 34.5 µg | 44.1 µg |
| Vitamin E | 2.29 mg | 2.93 mg |
| Vitamin K | 3.4 µg | 4.3 µg |
| Thiamin (Vitamin B1) | 0.31 mg | 0.39 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.13 mg |
| Niacin (Vitamin B3) | 2.86 mg | 3.66 mg |
| Vitamin B6 | 0.26 mg | 0.33 mg |
| Folate (DFE) | 28.5 µg | 36.5 µg |
| Choline | 17.9 mg | 22.9 mg |
