Low Sodium Phulka
Soft, pillowy, and delightfully light, this Low Sodium Phulka recipe is a heart-healthy twist on a classic Indian flatbread. Made with simple ingredients like whole wheat flour, vegetable oil, and optional unsalted butter or ghee, this recipe is perfect for anyone looking to reduce their sodium intake without sacrificing flavor or texture. The dough comes together in just minutes, and the resting step ensures perfectly soft and pliable phulkas that puff up beautifully when cooked. Whether you pair them with your favorite curry, dal, or enjoy them on their own, these phulkas are a wholesome addition to your meal. With minimal prep time and straightforward techniques, this recipe is a must-try for beginner and seasoned cooks alike!
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Recipe Information
Ingredients
- 2 cups whole wheat flour
- 3/4 cup water
- 1 tablespoon vegetable oil
- 2 tablespoons unsalted butter or ghee (optional for serving)
Instructions
In a large mixing bowl, combine the whole wheat flour and oil using your fingers until it forms a crumbly texture.
Gradually add water a little at a time, and knead the mixture into a smooth and soft dough. The dough should not be sticky or too firm. You may adjust the water slightly as needed.
Once the dough is ready, cover it with a damp cloth and let it rest for at least 15 minutes. This resting period helps in making the phulka softer and easier to roll out.
After the dough has rested, divide it into 8 equal portions and shape each portion into a ball.
Dust a rolling surface with a small amount of flour. Take one dough ball and roll it out into a thin, even circle with a diameter of about 6 inches. Repeat this for all dough balls.
Heat a skillet or tava over medium-high heat. Once hot, place the rolled-out phulka onto the skillet.
Cook the phulka for about 30 to 40 seconds or until small bubbles start to form on the surface. Flip it over and cook the other side for another 20 to 30 seconds.
For the final puffing step, you can either directly place it on an open flame using tongs or use the skillet by applying gentle pressure with a cloth or spatula to encourage the phulka to puff up. It should puff up into a balloon shape.
Remove the phulka from the flame/skillet and if desired, apply a light coating of unsalted butter or ghee.
Repeat the cooking process for the remaining rolled-out dough balls. Serve warm with your choice of curry or side dish.
Nutrition Facts
Calories |
1133 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.8 g | 52% | |
| Saturated Fat | 17.5 g | 88% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 63 mg | 21% | |
| Sodium | 19 mg | 1% | |
| Total Carbohydrate | 174.0 g | 63% | |
| Dietary Fiber | 29.2 g | 104% | |
| Total Sugars | 1.2 g | ||
| Protein | 32.2 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 99 mg | 8% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 978 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
