Vegetable Murtabak
Lunch • India
How to Make Vegetable Murtabak (Traditional & Healthy Version)
Vegetable Murtabak is a savory stuffed flatbread, deeply rooted in the vibrant street food culture of South India, especially in Tamil Nadu and Kerala. Traditionally, this dish is made by filling a soft, thin layer of atta (whole wheat flour) dough with a spiced vegetable mixture, then crisped on a hot tawa. Its flaky exterior and flavorful filling make it a beloved lunch option for families, especially during festivals like Ramadan and local fairs. The Indian adaptation of Murtabak focuses on fresh, local vegetables, aromatic spices, and minimal oil, making it not only delicious but also wholesome and healthy. Vegetable Murtabak is an ideal choice for those looking to enjoy an authentic Indian street food experience at home, with a healthier twist. Each bite delivers a burst of flavors from ginger, garlic, green chilies, and a range of colorful vegetables like carrots, beans, and capsicum. Served with tangy chutneys or plain homemade dahi (curd), this dish is both comforting and satisfying, appealing to adults and kids alike. It’s perfect for lunchboxes, family meals, or as a festive treat during special occasions in South Indian homes.
Ingredients(for 1 large Murtabak (approx. 200g))
- 1 cup Atta (whole wheat flour) (gehun ka atta)
- 1/2 cup Water (for dough)
- 1/2 tsp Salt (namak)
- 2 tsp Oil (cold-pressed or mustard oil)
- 1 small Onion (finely chopped)
- 1/2 cup Carrot (grated)
- 1/4 cup Capsicum (finely chopped, shimla mirch)
- 1/4 cup Green beans (finely chopped)
- 1 Green chili (finely chopped, hari mirch) - optional
- 1 tsp Ginger-garlic paste (adrak-lahsun)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Coriander powder (dhania powder)
- 1/4 tsp Red chili powder (lal mirch) - optional
- 2 tbsp Fresh coriander leaves (finely chopped, dhaniya patta)
Instructions
- 1
In a mixing bowl, combine atta, salt, and water. Knead to a soft, smooth dough. Cover and let it rest for 10 minutes.
10 minutes
Resting the dough ensures a softer, more pliable murtabak.
- 2
Heat 1 tsp oil in a pan. Add onion, ginger-garlic paste, and sauté until translucent.
3 minutes
Sauté on medium heat to avoid burning the spices.
- 3
Add carrot, capsicum, green beans, and green chili. Cook for 3-4 minutes until just tender.
4 minutes
Do not overcook to retain crunch and nutrients.
- 4
Sprinkle turmeric, coriander powder, red chili powder, and salt. Mix well, cook for 2 minutes. Stir in fresh coriander leaves. Remove from heat and cool the filling.
3 minutes
Let the filling cool before stuffing to prevent tearing the dough.
Why This Dish is Healthy
This dish is a healthier alternative to fried street foods because it’s pan-cooked with very little oil. Using whole wheat flour instead of refined maida increases fiber, improves satiety, and helps manage blood sugar. The mix of seasonal vegetables adds essential nutrients and keeps the overall calorie count in check, making Vegetable Murtabak a smart choice for a balanced Indian lunch.
Vegetable Murtabak is packed with dietary fiber, vitamins (such as vitamin A and C from carrots and capsicum), and minerals like iron and potassium. The use of whole wheat atta makes it a good source of complex carbohydrates and plant-based protein. Minimal oil usage helps keep the fat content low, making it suitable for calorie-conscious individuals. The variety of vegetables also boosts antioxidant levels, supporting immunity and digestion.
Pro Tips
- 💡Tip 1: Rest the dough well for a softer, more pliable wrap.
- 💡Tip 2: Cool the vegetable filling completely before stuffing to prevent soggy dough.
- 💡Tip 3: Use a cast iron tawa for even browning and crisp texture.
Storage & Serving
Store cooled murtabak in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in a toaster for best texture. Avoid microwaving to maintain crispness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 350.0 kcal |
