Stuffed cauliflower flatbread
Stuffed cauliflower flatbread is a medium Indian recipe that serves 4. 218 calories per serving. Recipe by Pankaj Sharma on YouTube.
Prep: 33 min | Cook: 13 min | Total: 56 min
Cost: $3.41 total, $0.85 per serving
Ingredients
- 200 g grated cauliflower (fresh, coarsely grated)
- 50 g frozen peas (thawed)
- 150 g whole wheat flour (sift before use)
- 2 cuillères à soupe cooking oil (vegetable) (for the dough and cooking)
- 1 cuillère à café salt (divided between dough and filling)
- 1 garlic clove (diced)
- 0.5 cuillère à café fresh ginger (grated)
- 2 cuillères à soupe fresh cilantro (coarsely chopped)
- 0.5 cuillère à café masala powder (or curry powder) (optional, adds heat)
- 10 cl water (lukewarm)
Instructions
Prepare the dough
In a bowl, combine the whole wheat flour, salt, and oil. Gradually add the lukewarm water while kneading until you obtain a soft, non-sticky dough.
Time: PT5M
Dough rest
Cover the bowl with a damp cloth and let rest for 10 minutes so the gluten can relax.
Time: PT10M
Prepare the filling
Heat 1 tablespoon of oil in a pan. Add the garlic and ginger, sauté for 30 seconds. Stir in the peas and grated cauliflower, cook for 5 minutes while stirring. Add the masala powder, cilantro, salt and cook another 2 minutes. Remove from heat and let cool.
Time: PT8M
Temperature: feu moyen
Divide and roll the dough
Divide the dough into 8 equal balls. Lightly dust each ball with flour, flatten with a rolling pin until you obtain a disc about 10 cm in diameter.
Time: PT5M
Stuff, seal and reshape the breads
Place 3 tablespoons of filling in the center of each disc. Fold the edges to enclose the filling, form a ball, roll it again in flour then flatten to a 12‑15 cm diameter.
Time: PT5M
Cooking the breads
Heat the pan over medium heat without any fat. Place one bread, let it change color (≈1 min), add a drizzle of oil, flip and cook the other side until golden (≈1 min). Repeat with the remaining breads.
Time: PT5M
Temperature: feu moyen
Nutrition Facts
- Calories
- 218
- Protein
- 8 g
- Carbohydrates
- 30 g
- Fat
- 8 g
- Fiber
- 5 g
Dietary info: vegetarian, vegan, low-calorie, low-fat, high-fiber
Allergens: gluten, soja (petits pois peuvent contenir traces)
Ingredient Substitutions
- Instead of grated cauliflower: grated broccoli
- Instead of frozen peas: edamame
- Instead of whole wheat flour: all-purpose flour
- Instead of cooking oil (vegetable): olive oil, sunflower oil
- Instead of fresh cilantro: flat-leaf parsley
- Instead of masala powder (or curry powder): garam masala, curry powder
Equipment Needed
- mixing bowl
- grater
- knife
- cutting board
- non‑stick skillet
- spatula
- rolling pin
- measuring spoons
- measuring cup (centiliter)
- plate or tray
Critical Steps — Do Not Skip
- Dough rest 10 minutes to relax the gluten.
- Properly seal the filling so it doesn’t escape during cooking.
- Cook over medium heat until both sides are golden.
Chef Tips from the Video
- Add a pinch of turmeric to the filling for a brighter color.
- Serve with plain yogurt or mint chutney for extra freshness.
Troubleshooting
The dough sticks too much during shaping.
Lightly dust with extra flour and let rest for an additional 5 minutes.
The filling leaks during cooking.
Make sure the edges are well pressed and sealed; add a little water to the dough if it’s too dry.
The breads remain pale and don’t brown.
Increase the heat slightly or add a drizzle of oil before flipping.
Storage
Refrigerator: Store the breads in an airtight container for 2‑3 days in the refrigerator.
Freezer: Wrap individually and freeze up to 1 month; reheat in a pan or microwave.
Room temperature: At room temperature, they stay soft for up to 1 day.
Make-Ahead Tips
- Prepare the dough the day before and keep it in the refrigerator; let it come to room temperature before shaping.
- The filling can be cooked ahead of time and stored for 24 h in the refrigerator.
Last updated: August 21, 2026
