Before You Start
Mild
The 1 tsp spice blend provides the heat; use less to make it milder or add a pinch of dried chilli flakes to increase the warmth.
Make it with no chilli
Replace the 1 tsp spice blend with a mix of dried oregano and garlic powder to maintain the pizza flavour without any chilli heat.
23 mins in total
23 mins hands-on (chopping and cooking).
Contains: Milk (dairy)
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
For the Batter
For the Filling
Can't Find Something?
- 1 cup gram flour instead of 1 cup besan. This is the standard UK name for chickpea flour and behaves exactly the same.
- 0.5 cup chopped green bell pepper instead of 0.5 cup capsicum, chopped. Green bell pepper is the standard UK term for capsicum.
Make It a Meal
Serve with a side of mixed green salad or a simple tomato chutney for a complete meal.
Serve hot with an extra side of ketchup or mint chutney for a complete dinner experience.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Step by Step Instructions
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Prepare the Batter
In a mixing bowl, combine 1 cup besan with 0.5 tsp turmeric and 0.5 tsp salt. Gradually whisk in 0.75 cup water until you have a smooth, pourable batter without lumps.
Done when: The batter should be smooth and have the consistency of single cream. Avoid adding all the water at once, as this makes it difficult to whisk out the lumps.
8 mins hands-on prep
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Mix the Filling
In a separate bowl, combine 0.5 cup sweet corn, 0.5 cup chopped capsicum, 0.25 cup green peas, 1 tbsp ketchup, 1 tsp spice blend, and 1 tbsp chopped coriander leaves. Mix well to coat the vegetables in the sauce.
Done when: The vegetables should be evenly coated in the ketchup and spice blend. Ensure the capsicum is chopped into small, uniform pieces so they cook through quickly inside the pocket.
5 mins hands-on prep
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Cook the Besan Base
Heat a non-stick pan on medium heat and lightly grease it. Pour a ladle of batter and spread it into a thin circle. Cook for about 2 minutes until the edges lift and the bottom is golden.
Done when: The pancake is ready when the surface is dry and the edges begin to lift away from the pan. If you flip it too early, the base will tear, so wait for that golden colour underneath.
6 mins hands-on
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Fill and Fold
Place 2 tablespoons of the vegetable mixture on one half of the pancake. Top with 50 g grated cheese. Fold the other half over to form a pocket on medium-low heat for 1 minute, pressing gently until the cheese is melted and the edges are sealed.
Done when: The cheese should be bubbling and melted, and the pocket should feel firm. Avoid using too much filling, as it will spill out when you try to fold the pancake over.
4 mins hands-on
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Why It's Good for You
Chickpeas are a valuable source of plant-based protein and dietary fibre1,2. Incorporating pulse flours like besan into meals can be a useful way to include more legumes in your diet, which are recognized for their nutritional density3. Research indicates that pulses contain significant amounts of protein, typically between 22% and 24% by weight, making them an important plant-based source of this macronutrient2. Furthermore, the fibre found in pulses plays a role in overall digestive health1.
When pulses are part of a mixed meal, they contribute to a balanced intake of complex carbohydrates and minerals2. Studies on pulse ingredients suggest that they can be effectively used as value-added components in various food formulations4. Choosing a variety of wholesome ingredients, like the colourful vegetables used here, helps ensure you are enjoying a diverse range of nutrients as part of a balanced diet5. Always consider your individual dietary needs and consult with a registered dietitian or your doctor if you have specific health goals or conditions.
Sources
5
- Effect of dehusking and cooking on protein and dietary fibre of different genotypes of desi, kabuli and green type chickpeas ( Cicer arietinum )US National Institutes of Health
- Determination of the protein quality of cooked Canadian pulsesUS National Institutes of Health, 2017
- Development and quality evaluation of Pancakes prepared by utilizing Field Pea (Pisum sativum var. arvense) grown in Himachal Pradeshexa.ai, 2020
- Acute effects of pea protein and hull fibre alone and combined on blood glucose, appetite, and food intake in healthy young men--a randomized crossover trialUS National Institutes of Health
- Enhancing nutrition with pulses: defining a recommended serving size for adultsUS National Institutes of Health, 2017
