Homemade Chickpea Flatbread: A Protein-Packed Plant-Based Delight

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Introduction

Discover a simple yet incredibly satisfying recipe that transforms humble chickpeas and yogurt into a mouthwatering flatbread that will revolutionize your meal rotation. This versatile dish proves that plant-based cooking can be both nutritious and incredibly delicious, offering a protein-rich alternative that’s sure to become a family favorite.

Ingredients

For the Chickpea Flatbread Dough:

  • 1 can (240g / 9 oz) cooked chickpeas
  • 1 cup (250g / 9 oz) dairy-free yogurt
  • 1 cup (250 ml / 9 oz) water
  • 4 cups (600g / 1.3 lb) wholemeal flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt

For the Dipping Sauce:

  • 2 tablespoons tomato paste
  • 1/4 cup (60 ml / 2 fl oz) olive oil
  • 1 whole garlic bulb, roasted
  • 1 tablespoon chopped walnuts
  • 1 tablespoon fresh parsley, finely chopped
  • Salt and freshly ground black pepper to taste

Step-by-Step Instructions

Preparing the Dough:

  1. Drain and rinse the canned chickpeas.
  2. In a large mixing bowl, mash chickpeas until mostly smooth.
  3. Add dairy-free yogurt and water to the mashed chickpeas.
  4. In a separate bowl, mix wholemeal flour, baking powder, and salt.
  5. Gradually add dry ingredients to the wet mixture.
  6. Knead the dough until smooth and elastic (about 5-7 minutes).
  7. Cover and let rest for 30 minutes.

Making the Dipping Sauce:

  1. Roast entire garlic bulb until soft and caramelized.
  2. Squeeze roasted garlic cloves into a small bowl.
  3. Mix with tomato paste, olive oil, and chopped walnuts.
  4. Stir in fresh parsley.
  5. Season with salt and black pepper.

Cooking the Flatbread:

  1. Divide dough into 8-10 equal portions.
  2. Roll each portion into a thin circle.
  3. Heat a non-stick skillet or griddle over medium heat.
  4. Cook each flatbread for 2-3 minutes on each side.
  5. Look for golden brown spots and slight puffing.

Nutritional Information

Per Serving (Approximate):

  • Calories: 320-350
  • Protein: 12-15g
  • Carbohydrates: 45-50g
  • Fat: 12-15g
  • Fiber: 8-10g

Preparation Time: 45 minutes Cooking Time: 20 minutes Total Time: 1 hour 5 minutes Servings: 8-10 flatbreads

Cooking Tips and Tricks

  • Use a cast-iron skillet for best browning
  • Keep cooked flatbreads warm in a clean kitchen towel
  • Don’t overwork the dough to keep bread tender
  • Use room temperature ingredients for best results
  • Let dough rest to improve texture and flavor

Variations and Substitutions

  • Gluten-free: Use gluten-free flour blend
  • Add herbs to dough: Mix in dried herbs or spices
  • Spicy version: Add chili flakes to dipping sauce
  • Different nuts: Substitute walnuts with pine nuts or almonds
  • Vegan options: Ensure dairy-free yogurt is used

Frequently Asked Questions

Q1: Can I make the dough ahead of time? A: Yes, refrigerate dough for up to 24 hours before cooking.

Q2: How do I store leftover flatbreads? A: Store in an airtight container for 2-3 days. Reheat in a skillet.

Q3: Can I freeze these flatbreads? A: Yes, freeze with parchment between layers for up to 1 month.

Q4: What if I don’t have dairy-free yogurt? A: Use plant-based alternatives like coconut or almond yogurt.

Q5: How can I make the sauce more creamy? A: Add a tablespoon of tahini or cashew cream.

Storage and Make-Ahead Tips

  • Refrigerate flatbreads for 2-3 days
  • Freeze uncooked dough or cooked flatbreads
  • Keep dipping sauce in a sealed container
  • Reheat flatbreads on a hot skillet
  • Sauce keeps for 5-7 days in refrigerator

Enjoy your delicious chickpea flatbread – a true testament to the magic of plant-based cooking!