Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole-wheat flour | 420 g | Sweet · Cooling |
 Sesame seeds | 20 g | Sweet, Bitter, Astringent · Heating |
 Olive oil | 24 g | Sweet, Bitter, Astringent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 300 g | Whole culinary ingredient |
Step-by-Step Preparation
- Combine the whole-wheat flour, rock salt, and sesame seeds.
- Add the water and half the olive oil and knead until the dough is smooth; cover and rest for 20 minutes.
- Divide and shape the dough according to the bread style, keeping the pieces even.
- Brush with the remaining olive oil and bake or griddle until cooked through and lightly browned.
- Wrap briefly in a clean cloth and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international flatbread adaptation)
Whole-Wheat Pocket Flatbread is a simple freshly cooked bread with measured oil. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Whole-Wheat Pocket Flatbread
| Nutrient | Per 100g | Per Serving (1 serving (96g)) |
|---|---|---|
| Energy (Calories) | 228 kcal | 219 kcal |
| Protein | 7.7 g | 7.4 g |
| Total Carbohydrates | 39.9 g | 38.4 g |
| Dietary Fiber | 6.2 g | 5.9 g |
| Total Sugars | 0.2 g | 0.2 g |
| Total Fat | 5.8 g | 5.6 g |
| Calcium | 45.3 mg | 43.5 mg |
| Iron | 2.36 mg | 2.27 mg |
| Magnesium | 84.3 mg | 81.1 mg |
| Phosphorus | 211.3 mg | 203.1 mg |
| Potassium | 211 mg | 202 mg |
| Sodium | 255 mg | 245 mg |
| Zinc | 1.63 mg | 1.56 mg |
| Copper | 0.33 mg | 0.32 mg |
| Manganese | 2.29 mg | 2.20 mg |
| Selenium | 34.6 µg | 33.3 µg |
| Vitamin E | 2.22 mg | 2.13 mg |
| Vitamin K | 2.9 µg | 2.8 µg |
| Thiamin (Vitamin B1) | 0.29 mg | 0.28 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.09 mg |
| Niacin (Vitamin B3) | 2.82 mg | 2.72 mg |
| Vitamin B6 | 0.24 mg | 0.23 mg |
| Folate (DFE) | 26.6 µg | 25.5 µg |
| Choline | 17.7 mg | 17.0 mg |
