Recipe
Amdo Balep with Spiced Lentil Filling
Himalayan Delight: Amdo Balep - Traditional Tibetan Flatbread with a Spiced Lentil Twist
4.5 out of 5
Amdo Balep is a traditional Tibetan flatbread that is a staple in the Amdo region of Tibet. This recipe adds a flavorful twist by filling the flatbread with spiced lentils, creating a delicious and satisfying meal.
Metadata
Preparation time
30 minutes
Cooking time
30 minutes
Total time
60 minutes
Yields
4 servings
Preparation difficulty
Medium
Suitable for
Vegetarian, Vegan (omit yogurt or use dairy-free yogurt), Dairy-free (use dairy-free yogurt), Nut-free, High-fiber
Allergens
Wheat
Not suitable for
Gluten-free (contains all-purpose flour)
Ingredients
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For the flatbread: For the flatbread:
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2 cups (240g) all-purpose flour 2 cups (240g) all-purpose flour
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1/2 cup (120ml) plain yogurt 1/2 cup (120ml) plain yogurt
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1/2 cup (120ml) warm water 1/2 cup (120ml) warm water
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1 teaspoon salt 1 teaspoon salt
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1 tablespoon vegetable oil 1 tablespoon vegetable oil
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For the lentil filling: For the lentil filling:
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1 cup (200g) red lentils, rinsed and drained 1 cup (200g) red lentils, rinsed and drained
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2 cups (470ml) water 2 cups (470ml) water
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1 tablespoon vegetable oil 1 tablespoon vegetable oil
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1 small onion, finely chopped 1 small onion, finely chopped
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2 cloves garlic, minced 2 cloves garlic, minced
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1 teaspoon cumin powder 1 teaspoon cumin powder
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1 teaspoon coriander powder 1 teaspoon coriander powder
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1/2 teaspoon turmeric powder 1/2 teaspoon turmeric powder
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1/2 teaspoon chili powder (adjust to taste) 1/2 teaspoon chili powder (adjust to taste)
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Salt to taste Salt to taste
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Fresh cilantro, chopped (for garnish) Fresh cilantro, chopped (for garnish)
Nutrition
- Calories (kcal / KJ): 320 kcal / 1340 KJ
- Fat (total, saturated): 6g, 1g
- Carbohydrates (total, sugars): 54g, 3g
- Protein: 14g
- Fiber: 8g
- Salt: 1.5g
Preparation
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1.In a large mixing bowl, combine the flour, yogurt, warm water, and salt. Mix until a soft dough forms. Knead the dough for about 5 minutes until it becomes smooth and elastic. Cover the dough with a damp cloth and let it rest for 30 minutes.
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2.While the dough is resting, prepare the lentil filling. In a saucepan, bring the water to a boil and add the rinsed lentils. Cook for about 15 minutes or until the lentils are tender. Drain any excess water and set aside.
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3.In a separate pan, heat the vegetable oil over medium heat. Add the chopped onion and minced garlic, and sauté until they turn golden brown.
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4.Add the cumin powder, coriander powder, turmeric powder, and chili powder to the pan. Stir well to combine the spices with the onion and garlic mixture.
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5.Add the cooked lentils to the pan and mix everything together. Cook for an additional 5 minutes, allowing the flavors to meld. Season with salt to taste.
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6.Divide the dough into small balls, approximately the size of a golf ball. Roll out each ball into a thin circle.
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7.Place a spoonful of the lentil filling in the center of each dough circle. Fold the edges of the dough over the filling, sealing it completely.
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8.Heat a griddle or non-stick pan over medium heat. Brush the surface with vegetable oil.
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9.Cook each filled flatbread on the griddle for about 2-3 minutes on each side, or until golden brown spots appear.
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10.Serve the Amdo Balep with spiced lentil filling hot, garnished with fresh cilantro.
Treat your ingredients with care...
- Lentils — Rinse the lentils thoroughly before cooking to remove any impurities.
- Yogurt — Use plain yogurt without any added flavors or sweeteners.
- Cumin powder — For enhanced flavor, lightly toast the cumin seeds and grind them into a powder before using.
Tips & Tricks
- If the lentil filling is too dry, add a splash of water or vegetable broth to moisten it.
- Experiment with different spices such as garam masala or paprika to customize the flavor of the lentil filling.
- Serve the Amdo Balep with a side of yogurt or a tangy tomato chutney for added taste.
- Leftover Amdo Balep can be reheated in a toaster or oven for a quick and delicious snack.
- For a spicier version, add finely chopped green chilies to the lentil filling.
Serving advice
Serve the Amdo Balep with spiced lentil filling as a main course accompanied by a fresh salad or pickles. It can also be enjoyed as a snack or appetizer.
Presentation advice
Arrange the Amdo Balep on a platter, garnished with fresh cilantro leaves. Serve it warm to highlight the flavors and textures.
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