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Phulkas are an indispensable part of meals in most Indian households. I've tweaked the traditional recipe by adding soya flour to wheat flour with which it is usually made. Do not mix whole soybeans along with whole wheat while grinding it into flour as whole soybeans contain certain anti-nutritional factors that hinder digestion and absorption of vital nutrients. Hence it is advisable to use processed ready-made soya flour available in the market. These phulkas are low cal as they are cooked without any oil or ghee.

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Phulkas recipe - How to make Phulkas

Preparation Time: 10 Minutes   Cooking Time: 20 Minutes   Total Time:     12Makes approx. 12 phulkas
Show me for phulkas

    Main Procedure
  1. Combine together all the ingredients in a bowl and knead into a semi-stiff dough using enough water.
  2. Cover the dough with a muslin cloth and keep aside for 15-20 minutes.
  3. Knead again using soya oil till smooth and divide the dough into 12 equal portions.
  4. Roll out one portion of the dough into a 125 mm. (5") diameter circle using a little flour for rolling.
  5. Cook the phulka on a hot tava (griddle) till light brown spots appear on both the sides.
  6. Lift the phulka with a pair of flat tongs and roast over an open flame till it puffs up.
  7. Repeat with the remaining portions to make 11 more phulkas.
  8. Serve hot.

Nutrient values (Abbrv) per phulka
Energy46 cal
Protein2.1 g
Carbohydrates8.6 g
Fiber1.6 g
Fat0.6 g
Cholesterol0 mg
Sodium3.6 mg
Click here to view calories for Phulkas

RECIPE SOURCE : Soya Rotis and SubzisBuy this cookbook
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