A gluten-free flatbread that's the perfect blank canvas

Moong Dal and Red Rice Flatbread

Thank you for filling out my Weeknight Simple poll for the recipe you wanted from my January batch. The burger and the flatbread were running neck to neck for a few days, with the flatbread winning by a slim margin! And here it is.

In Ayurveda, moong beans and red rice are considered pathya - gentle enough to be eaten daily. They’re revered for their rejuvenating qualities: naturally sweet, cooling, and easy to digest, absorb, and assimilate, even when digestive fire (agni) is on the weaker side.

Here, I use a combination of yellow moong dal and red rice (such as Lotus Foods), with a small protein boost from nutritional yeast, to create a gluten-free flatbread that’s something of a blank canvas. It’s inspired by adai, the hearty South Indian lentil flatbread, but the flavor is intentionally more neutral. That makes it incredibly versatile - sturdy enough to work as a pizza base, yet soft enough to scoop up curries or pair beautifully with chutneys.

I’ve shared two ways I like to use it in the photo, but I suspect you’ll find your own favorites quickly. And if you love it as much as I do, don’t be surprised if it starts showing up regularly in Weeknight Simple.

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Moong Dal & Red Rice Flatbread

Serves: 4

Ingredients:

• ¾ cup yellow moong dal[135g] or split red lentils

• 1/3 cup red rice (such as Lotus Foods)[60g] or white quinoa

• ¾ cup water[180ml]

• 1 Tbsp. olive oil

• 4 Tbsp. nutritional yeast[20g]

• ⅓ tsp baking powder, optional

• 1 tsp fine sea salt

• Optional flavorings: Eg: ginger & hing for Indian flavor, oregano and garlic powder for pizza flavor

• Toppings: For Pizza - tomato sauce (I used a jarred pasta sauce), mozzarella cheese and desired toppings. For Indian-style flatbread - grated carrot, chopped red onion and green chiles

Directions:

Step 1. Soak the moong dal and red rice together for 4 hours or overnight. Drain, rinse well and then blend together with 3/4 cup water, nutritional yeast, oil, salt and optional flavorings in a blender or food processor until smooth. Let rest at room temperature for 1-2 hours.

Step 2. To make pizza, preheat oven to 360F/180C. Line a 9X13 sheet pan with parchment paper and spray with avocado oil. Pour half the batter (slightly over one cup) on the parchment paper and spread evenly (about 1/3” thick). Bake at 360F for 12 minutes. Then remove from oven and add sauce, cheese and toppings of choice. Preheat oven to 450F/230C. Return the pizza to the oven and bake at 450F for an additional 12 minutes or until the cheese has melted and the sides of the pizza are crispy. You will get a total of 2 pizzas of this size.

Serving size = 1/2 pizza

To make soft flatbreads, heat an 8-inch non-stick skillet over medium heat. When hot, add 1/2 cup of the batter, swirl the skillet to fill the sides and cook undisturbed for 2-3 minutes, optionally drizzling 1/2 tsp oil around the edges. As the top firms up, sprinkle any toppings over the surface. When the top is almost dry, flip carefully and cook the other side for about a minute or until dry. Repeat for remaining 3 flatbreads.

Serving size: 1 flatbread

Cooking Notes:

Batter can be saved in an airtight container in the fridge up to 2 weeks and in the freezer upto 3 months. You can also freeze the finished flatbread or pizza base.

Nutrition per serving(see disclaimer) for the flatbread only, ex-toppings