Low Sodium Phulka
Fluffy, warm, and incredibly satisfying, Low Sodium Phulka is the perfect addition to a healthy, homemade meal. Made with just four simple ingredients—whole wheat flour, water, a touch of vegetable oil, and an optional dab of unsalted butter or ghee—this heart-healthy Indian flatbread is delightfully soft yet puffed to perfection. Ideal for those watching their sodium intake, this recipe skips the salt without compromising on flavor or texture. The secret lies in the gentle kneading, a short resting period for the dough, and the traditional puffing technique that gives the phulka its signature airy structure. Ready in just 35 minutes, this low-sodium flatbread pairs beautifully with curries, dals, and sabzis, making it a versatile and wholesome choice for any meal. Try it today and experience the classic homemade taste of phulka with a healthier twist!
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Ingredients
- 2 cups whole wheat flour
- 3/4 cup water
- 1 tablespoon vegetable oil
- 2 tablespoons unsalted butter or ghee (optional for serving)
Directions
Step 1
In a large mixing bowl, combine the whole wheat flour and oil using your fingers until it forms a crumbly texture.
Step 2
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.
Step 3
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.
Step 4
After the dough has rested, divide it into 8 equal portions and shape each portion into a ball.
Step 5
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.
Step 6
Heat a skillet or tava over medium-high heat. Once hot, place the rolled-out phulka onto the skillet.
Step 7
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.
Step 8
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.
Step 9
Remove the phulka from the flame/skillet and if desired, apply a light coating of unsalted butter or ghee.
Step 10
Repeat the cooking process for the remaining rolled-out dough balls. Serve warm with your choice of curry or side dish.
Nutrition Facts
| Serving size | (462.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1132.9 |
| Total Fat 40.8g | 0% |
| Saturated Fat 17.5g | 0% |
| Polyunsaturated Fat 8.4g | |
| Cholesterol 62.9mg | 0% |
| Sodium 19.4mg | 0% |
| Total Carbohydrate 174g | 0% |
| Dietary Fiber 29.2g | 0% |
| Total Sugars 1.2g | |
| Protein 32.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 98.9mg | 0% |
| Iron 9.2mg | 0% |
| Potassium 978.1mg | 0% |
Source of Calories