Soft, thin, and light Indian flatbreads made from whole wheat flour. They puff up beautifully on an open flame, making them a perfect, healthy accompaniment to any curry or dal.
Prep30 min
Cook15 min
Servings4
Serving size: 2 phulkas
262cal
8gprotein
44gcarbs
8gfat
Ingredients
2 cup Atta (Also known as whole wheat flour)
0.5 tsp Salt
1 cup Lukewarm Water (Adjust as needed to form a soft, pliable dough)
2 tbsp Ghee (For brushing on top, optional)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine 2 cups of atta and salt.
Gradually add lukewarm water, a little at a time, mixing with your fingers until the flour comes together to form a dough.
Knead the dough on a clean, flat surface for 8-10 minutes, pressing and stretching it with the heel of your hand. The final dough should be soft, smooth, and elastic, not sticky.
2
Rest the Dough
Lightly grease the dough with a few drops of oil or ghee to prevent it from drying out.
A simple, homestyle curry made with tender bottle gourd in a light tomato and onion base. This everyday North Indian dish is healthy, quick to prepare, and pairs perfectly with fresh rotis for a comforting meal.
Light phulka with fiber-rich lauki sabzi - a homestyle, energy-giving meal that's easy on the tummy.
This indian dish is perfect for dinner. With 375.23 calories and 10.129999999999999g of protein per serving, it's a high-fiber, low-calorie option for your meal plan.
Cover the bowl with a damp cloth or a lid and let the dough rest for at least 20-30 minutes. This step is crucial for relaxing the gluten, which results in softer phulkas.
3
Divide and Roll
After resting, knead the dough again for one minute.
Divide the dough into 8 equal-sized portions and roll them into smooth balls.
Take one ball, flatten it between your palms, and dip it into the dry atta for dusting.
Place it on a rolling board (chakla) and roll it out evenly into a thin circle, about 6-7 inches in diameter. Use minimal dry flour for dusting to avoid making the phulka hard.
4
Cook on the Tawa (Griddle)
Heat a tawa over medium-high heat. To check if it's ready, sprinkle a pinch of dry flour; it should turn brown in a few seconds.
Place the rolled phulka on the hot tawa. Cook for about 15-20 seconds until you see small bubbles appear on the surface.
Flip the phulka using tongs and cook the other side for 30-40 seconds until light brown spots appear.
5
Puff on Open Flame
Using tongs, carefully lift the phulka off the tawa and place it directly on a high flame.
Within seconds, the phulka will puff up into a ball due to the trapped steam.
Immediately flip it to cook the other side on the flame for just a second or two. Be careful not to burn it.
6
Finish and Serve
Remove the puffed phulka from the flame. If desired, brush the top with a little ghee.
Place the finished phulka in a casserole or a container lined with a clean kitchen towel. This keeps them soft and warm.
Repeat the rolling, cooking, and puffing process for the remaining dough balls. Serve hot with your favorite dal or curry.
113cal
2gprotein
12gcarbs
7gfat
Ingredients
500 g Bottle Gourd (Peeled and cut into 1-inch cubes)
2 tbsp Ghee (Can be substituted with vegetable oil)
1 tsp Cumin Seeds
0.25 tsp Asafoetida (Also known as Hing)
1 medium Onion (Finely chopped)
1 tsp Ginger Garlic Paste
1 pcs Green Chili (Slit lengthwise, adjust to taste)
2 medium Tomato (Finely chopped)
0.5 tsp Turmeric Powder
0.5 tsp Red Chili Powder (Adjust to your spice preference)
1 tsp Coriander Powder
1 tsp Salt (Or to taste)
0.5 cup Water (Use as needed)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Prepare the Tempering (Tadka)
Heat ghee or oil in a medium-sized pan or kadai over medium heat.
Once the ghee is hot, add the cumin seeds and allow them to splutter for about 30 seconds until they become fragrant.
Add the asafoetida and sauté for another 10 seconds.
2
Sauté Aromatics and Build the Masala Base
Add the finely chopped onion and cook for 3-4 minutes, stirring occasionally, until it becomes soft and translucent.
Add the ginger-garlic paste and slit green chili. Sauté for 1 minute until the raw aroma disappears.
Stir in the chopped tomatoes. Cook for 4-5 minutes, mashing them with the back of your spoon, until they turn soft and pulpy.
Add the spice powders: turmeric powder, red chili powder, and coriander powder, along with the salt. Mix well and cook for 2-3 minutes until the oil begins to separate from the masala.
3
Cook the Bottle Gourd (Lauki)
Add the cubed bottle gourd to the pan. Stir gently for 2 minutes to coat the pieces evenly with the masala.
Pour in 1/2 cup of water, mix well, and bring the curry to a gentle simmer.
Cover the pan with a lid, reduce the heat to low, and let it cook for 10-12 minutes. Stir every few minutes to prevent sticking.
Cook until the lauki is tender and can be easily pierced with a fork. Don't overcook it, as it can become mushy.
4
Finish and Garnish
Once the lauki is cooked through, uncover the pan. If there is excess water, you can cook on medium-high heat for a minute or two to evaporate it to your desired consistency.
Sprinkle the garam masala over the sabzi and mix gently.
Turn off the heat, garnish with freshly chopped coriander leaves, and let it rest for 5 minutes for the flavors to meld.
