Maybe it’s the fall weather sneaking in, but I seem to be craving bread-type foods recently. My dilemma is I do not tend to do much wheat so instead I had to get a bit creative in the kitchen—and boy am I happy I did! This soft, moist, and delicious flatbread is completely grain-free, high in protein and fiber, and best of all, allows me to use up my abundant garden zucchini!
This flatbread recipe is extremely easy to make and takes only ten minutes to prepare. Chickpea flour is an amazing replacement for wheat flour, as it is much higher in protein, lower in carbohydrates and calories, and gluten-free. Because of its high protein and fiber content, chickpeas are often used to keep hunger at bay and blood sugar stable. I really enjoy the slightly nutty flavor this flour brings and do not feel heavy or bloated after eating it. Chickpea flour even has a natural ability to bind making it much less dry and crumbly than many other gluten-free options.
I personally love to eat this flatbread beside a bowl of kitchari, dal, soup, or stew. I equally enjoy it topped with a bit of tahini or hummus as a satiating snack. It can be paired with sautéed veggies, eaten with a delicious chutney, or topped with your favorite Indian pickle, kimchi, or sauerkraut. This flatbread makes a tasty option for a wrap (veggie, hummus, tuna, or whatever) or can be used to replace regular bread for a sandwich. It can even make a great replacement for personal-sized pizza dough. So get creative and discover your favorite way to indulge (and please share!)
This recipe is generally suitable for all dosha types assuming you digest it well (as with many legumes, chickpeas may create gas in certain individuals). It is nutrient-rich and moist for Vata; not too heating for Pitta (thanks to the zucchini); and with its lower carb and starch content a great bread substitute for Kapha (in moderation of course). The addition of Ayurvedic spices makes it much more flavorful but also easier to digest. . . and if you use a dosha-specific spice blend, you can make this recipe even more suitable for you!
Before getting started, here are a few tips to consider:
- Enjoy this flatbread as a complement to any soup, kitchari, dal, sautéed veggies, or stew; use it to make a grain-free sandwich or wrap; or simply top it with a little hummus or tahini for a delicious and nutritious snack!
- The Agni Churna can be made dosha-specific by replacing it with equal amounts of Vata Churna, Pitta Churna, or Kapha Churna.
- I’m a bit partial to my Agni Churna:), but if you have a different curry blend you prefer, you can replace the Agni Churna with any of your favorite Garam Masala or curry blends.
- I love the recipe as is, but you may wish to zest it up by adding finely minced cilantro or green chili (or any culinary herbs and spices you want to experiment with).
- Feel free to cut the recipe in half if needed!
Zucchini and Chickpea Flatbread Recipe
- Doshic effect: Vata↓, Pitta↓, Kapha↓
- Servings: 8 to 12 (depending on size)
- Prep Time: 10 minutes
- Cook Time: 20 to 30 minutes (about 3 to 4 minutes per flatbread)
- 10-inch to 12-inch cast iron skillet (substitute with any non-stick skillet pan) *I love my Lodge Cast Iron Griddle!!
- Measuring spoons and cups
- Large cheese grater (for zucchini)
- Large mixing bowl
- Mixing spoon
- Cooling rack (optional)
- 2 medium zucchinis, grated (about 3 cups total)
- 1 to 2 tablespoons melted ghee or olive oil
- 1 teaspoon Agni Churna*
- 1/2 teaspoon Mineral Salt or Pink Himalayan Salt
- 1/8 teaspoon freshly ground black pepper
- 1/4 cup water
- 2 cups chickpea flour (I really like this brand)
- 1/2 teaspoon baking soda
1. Oil your cast iron skillet and place it over medium heat to preheat (it is important to preheat cast iron skillets to ensure even cooking).
2. Grate the zucchini and place it in a large mixing bowl.
3. Add in the ghee or oil, Agni Churna (or similar spice blend), salt, black pepper, and 1/4 cup of water. Stir until evenly blended.
4. Add in the chickpea flour and baking soda; stir until well blended. The final consistency will be a thick liquid batter (just slightly thicker than a pancake batter).
5. If your batter seems too thick, stir in more water by the tablespoon but make sure it does not become too thin. Generally speaking, you should not need more than about 2 tablespoons extra.
6. After the skillet is done preheating, reduce the heat slightly to just below medium (I use 3 to 4 on my gas stove).
7. Using a 1/4 or 1/3 cup measuring cup, scoop the batter onto the preheated skillet and spread it out using the back of a spoon. The flatbread should spread easily and the end result should be a thin circle (see pictures). Make sure you pour the batter in the center of the pan (which means the center of the fire) to ensure even heating.
8. Cook the first side for about 2 minutes or until it is slightly golden (but not too brown). You will know it is done when all the sides of the flatbread come off easily and clean. Loosen all the sides before flipping over.
9. Once ready, flip the flatbread over and cook the second side for 1 to 2 minutes. This side should be slightly golden as well and the result should be soft but with no sign of liquid batter.
10. Place the cooked flatbread onto a cooking rack (highly recommended!) or a plate if this is not available.
11. Repeat steps 7 to 10 until the batter is used up (see “storage tips” below the recipe if you prefer to save any extra batter).
12. Enjoy this flatbread as a complement to any soup, kitchari, dal, sautéed veggies, or stew recipe; use it to make a grain-free sandwich or wrap; or simply top it with a little hummus or tahini for a delicious and nutritious snack!
- If you prefer freshly cooked flatbread with each serving, store any unused batter in an airtight Tupperware, in the refrigerator, for up to 3 days (this is my preferred method).
- Any uneaten flatbread can be stored in the refrigerator for up to 2 to 3 days and reheated as needed (see instructions below).
- When storing the cooked flatbread, I suggest cooling them completely, wrapping them in saran wrap, and storing them in an airtight Tupperware to really lock in the moisture.
- It is recommended to reheat any flatbread that has been stored in the refrigerator.
- For the skillet method, preheat the skillet over medium heat. Place the flatbread on the heated skillet and cook each side for 30 to 60 seconds. For more moisture, I suggest placing a raised frying pan lid over the flatbread while reheating (sort of like a dome to retain moisture).
- For the oven method, preheat an oven or toaster oven to 250º. Wrap the flatbread in foil and warm it in the oven for 5 to 10 minutes. The foil keeps the bread moist and the flatbread will become dry without using this.
- Avoid reheating any flatbread more than one time.
- Best Basic Hummus Recipe
- Coconut Cilantro Chutney
- Spicy Turmeric & Ginger Pickle
- Fall Kitchari Recipe
- Kapha-Reducing Kitchari
- Classic Cleansing Kitchari
- Spicy Springtime Lemon Asparagus Subji
- Dairy-Free Spinach Saag Recipe
- Spicy Spinach, Kale, And Cauliflower Curry
- Simply Steamed Veggie Recipe
- Cooling Coconut and Kale Sauté
- Curried Coconut and Veggie Soup