Flatbread — Recipe 48 of 60
Chia Seed & Vegetable Stuffed Flatbread
A hearty, satisfying flatbread stuffed with roasted vegetables and a chia seed and yogurt sauce that adds creaminess, tang and nutrition in equal measure. The chia seeds are used in two clever ways here — inside the flatbread dough as a natural binder and inside the sauce as a thickener — making this one of the most complete and creative applications of chia seeds in savory cooking.
Nutrients (per serving)
- Calories
- ~420kcal
- Protein
- ~16g
- Carbs
- ~54g
- Fat
- ~16g
Ingredients
What you need
- 01For the flatbread dough:
- 022 tbsp black chia seeds
- 03120g wholegrain flour or rice flour
- 0440g rolled oats, blended into flour
- 051 tsp baking powder
- 061 tsp garlic powder
- 071 tsp dried herbs (oregano or thyme)
- 081 pinch of salt
- 09120ml warm water
- 101 tbsp olive oil
- 11For the filling:
- 121 medium zucchini, thinly sliced
- 131 medium carrot, julienned
- 141 handful of spinach
- 151 medium tomato, sliced
- 162 cloves garlic, minced
- 171 tbsp olive oil
- 181 tsp cumin powder
- 191 tsp smoked paprika
- 20Salt and pepper to taste
- 21For the chia yogurt sauce:
- 222 tbsp pumpkin seeds, toasted
- 231 tbsp sunflower seeds, toasted
- 241 tbsp black chia seeds
- 25150g plain yogurt or coconut yogurt
- 261 tbsp lemon juice
- 271 clove garlic, minced
- 281 tsp cumin powder
- 29Salt and pepper to taste
- 30Fresh coriander or parsley to garnish
Instructions
How to make it
- 01
Prepare the chia yogurt sauce first by combining yogurt, lemon juice, garlic, cumin, salt and pepper in a bowl. Add chia seeds and stir well. Refrigerate for at least 30 minutes to allow the chia seeds to thicken the sauce.
- 02
Preheat oven to 200°C and line a baking tray with parchment paper.
- 03
Toss zucchini, carrot and garlic with olive oil, cumin, smoked paprika, salt and pepper. Spread on the baking tray and roast for 20–25 minutes until tender and slightly caramelized.
- 04
While vegetables roast prepare the flatbread dough. Blend rolled oats into flour then combine with wholegrain flour, chia seeds, baking powder, garlic powder, dried herbs and salt in a large bowl.
- 05
Add olive oil and warm water gradually, mixing until a soft, pliable dough forms. Knead gently for 1 minute.
- 06
Divide dough into 2 portions and roll each out on a lightly floured surface into a thin oval or round shape roughly 5mm thick.
- 07
Cook each flatbread in a dry non-stick pan over medium-high heat for 2–3 minutes per side until golden spots appear and the bread puffs slightly.
- 08
Remove chia yogurt sauce from fridge and stir well — it should be thick and creamy.
- 09
Spread a generous layer of chia yogurt sauce over each flatbread.
- 10
Layer roasted vegetables, fresh spinach and tomato slices over the sauce.
- 11
Scatter toasted pumpkin seeds and sunflower seeds generously over the filling.
- 12
Fold or roll the flatbread around the filling and garnish with fresh coriander or parsley.
- 13
Serve immediately while the flatbread is still warm.
The science
Why it's good for you
Using chia seeds in both the flatbread dough and the yogurt sauce is a clever technique that maximizes their nutritional contribution across the entire meal. In the dough, chia seeds act as a natural binder that replaces eggs while adding omega-3 fatty acids and fiber to every bite of bread. In the sauce, chia seeds absorb the moisture from the yogurt overnight to create a thick, creamy consistency that clings beautifully to the vegetables without any artificial thickeners. Roasted vegetables provide a broad spectrum of vitamins, minerals and antioxidants that are concentrated by the roasting process as moisture evaporates. Wholegrain flour and oat flour keep the glycemic index low while delivering B vitamins and additional fiber. Pumpkin seeds and sunflower seeds scattered over the filling add zinc, magnesium and vitamin E as a satisfying crunchy contrast to the soft roasted vegetables and creamy sauce. A complete, balanced meal that is as creative as it is nourishing.