Methi Thepla with Besan and Curd

Name: Methi Thepla with Besan and Curd
Yield: 3 (3 theplas plus 100 g curd each)
Cuisine: Gujarat
Ingredients: 150 g whole-wheat atta · 60 g besan · 60 g fresh methi leaves, finely chopped · 80 g curd (for the dough); 5 g sesame seeds · 1 tsp ginger-green chilli paste · ¼ tsp turmeric · ½ tsp red chilli powder · ½ tsp ajwain · 4 g salt; 15 g groundnut oil in total: 5 g in the dough and 10 g for cooking; Serving: 300 g curd (100 g per person)

BreakfastVegetarianGood sourceB12

The Gujarati travel flatbread, made with besan and curd in the dough and plenty of fresh methi; it stays soft for a day without refrigeration in cool weather.

Region: Gujarat
Status: Adaptation — traditional thepla with a higher besan proportion
Diet label: Strictly vegetarian, egg-free
Time: Prep 20 min · Cook 25 min · Total 45 min
Serves: 3 (3 theplas plus 100 g curd each)
Difficulty: Moderate
Good for: Tiffin, travel, batch breakfasts
Tags: Good source · Meal-prep friendly · No added sugar · Soy-free · Whey-free
Allergens: Gluten (wheat), milk, sesame

Nutrition (estimated)

Calories: 360 kcal
Protein: 15 g
Carbs: 48 g
Fat: 12 g
Fibre: 10 g

Headline values are per serving, as written.

	kcal	Protein	Carbs	Fat	Sat fat	Fibre	Total sugars	Protein per 100 kcal
Per serving	360	15 g	48 g	12 g	4 g	10 g	7 g	4.0 g

Good source · 4.0 g per 100 kcal. Values checked against IFCT 2017 on 14 Oct 2026.

Ingredients

150 g whole-wheat atta · 60 g besan · 60 g fresh methi leaves, finely chopped · 80 g curd (for the dough)
5 g sesame seeds · 1 tsp ginger-green chilli paste · ¼ tsp turmeric · ½ tsp red chilli powder · ½ tsp ajwain · 4 g salt
15 g groundnut oil in total: 5 g in the dough and 10 g for cooking
Serving: 300 g curd (100 g per person)

Method

Mix atta, besan, methi, sesame, spices and salt. Add curd and 5 g oil; knead to a firm, smooth dough, adding water only if needed (usually 1–3 tbsp). Methi releases moisture, so add water slowly.
Rest 15 minutes, covered.
Divide into 9 balls. Roll each to a thin 15 cm circle, dusting with atta.
Cook on a hot tawa (medium-high) for 30 seconds until small bubbles appear. Flip.
Brush ¼ tsp oil on top; flip and press with a cloth until brown spots appear. Repeat on the other side, about 1 minute in total.
Stack in a cloth-lined container to keep soft. Serve 3 per person with curd and a little chhundo or pickle.

Protein optimisation

Wheat gives about 5.5 g per serving, besan 4 g, curd (dough and serving) 4.5 g.
Boost: increase besan to 90 g and reduce atta to 120 g (+1 g protein per serving, slightly more fragile dough), or serve with 150 g hung curd instead of 100 g plain curd (+5 g protein, +80 kcal).

Variations, serving and storage

Regional: Kathiawadi style — add 1 tbsp bajra flour per batch and a pinch of garlic.
Substitution: dudhi (lauki) thepla — replace methi with 80 g grated, squeezed lauki.
Storage: 1 day at room temperature in cool weather; up to 4 days refrigerated; freezes 1 month.
Food safety: in hot or humid weather, refrigerate theplas after 12 hours; curd in the dough shortens shelf life.
Meal prep: excellent.

Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com