As a health-conscious cook passionate about Mediterranean cuisine, I’ve developed this innovative flatbread that combines the nutritional powerhouse of oats with aromatic herbs. This recipe transforms simple ingredients into a protein-rich, fiber-packed flatbread that rivals traditional versions while delivering impressive health benefits.
Time Requirements
- Preparation: 15 minutes
- Resting Time: 10 minutes
- Cooking Time: 20 minutes
- Total Time: 45 minutes
- Servings: 2
Ingredients
Base Ingredients
- 1 cup rolled oats
- ¼ cup chickpea flour
- ½ cup cottage cheese
- 1 whole egg
- 1 tablespoon olive oil
Herbs and Seasonings
- 1 tablespoon fresh rosemary, finely chopped
- 1 teaspoon fresh thyme leaves
- 1 clove garlic, minced
- ¼ teaspoon sea salt
- Fresh cracked black pepper to taste
Topping
- 2 tablespoons pumpkin seeds
Detailed Instructions
1. Preparation Phase
- Begin with the dry ingredients:
- Place rolled oats in food processor
- Add chickpea flour
- Pulse until oats are finely ground but not powdered
- Prepare your herbs:
- Finely chop fresh rosemary
- Strip thyme leaves from stems
- Mince garlic until very fine
2. Creating the Batter
- To your food processor with ground oats and chickpea flour, add:
- Cottage cheese
- Whole egg
- Minced garlic
- Chopped herbs
- Sea salt
- Fresh cracked pepper
- Pulse until well combined:
- Mixture should be smooth but slightly thick
- Scrape down sides as needed
- Let the batter rest:
- Transfer to a bowl
- Allow to sit for 10 minutes
- This helps the oats absorb moisture
3. Cooking Process
- Heat your pan:
- Use a large non-stick skillet
- Add olive oil
- Heat over medium heat until oil shimmers
- Cook the flatbread:
- Pour batter into heated pan
- Spread into an even circle
- Sprinkle pumpkin seeds evenly over surface
- Press seeds gently into batter
- Monitor cooking:
- Cook for 4-5 minutes until golden brown
- Edges should begin to crisp
- Carefully flip and cook other side
- Additional 4-5 minutes until fully cooked
Nutritional Benefits
Macronutrients
- Protein: 15g per serving
- Fiber: 8g per serving
- Healthy Fats: 12g per serving
Key Nutrients
- Protein Sources:
- Chickpea flour
- Cottage cheese
- Egg
- Pumpkin seeds
- Mineral Content:
- Zinc (supports immune function)
- Magnesium (aids in hormone balance)
- Iron (from oats and chickpea flour)
- Calcium (from cottage cheese)
- Additional Benefits:
- Beta-glucans from oats (heart health)
- Omega-3 fatty acids from pumpkin seeds
- Antioxidants from fresh herbs
Pro Tips for Perfect Results
- Texture Control:
- If batter is too thick, add 1-2 tablespoons water
- If too thin, add more ground oats
- Temperature Management:
- Maintain medium heat throughout cooking
- Watch for even browning
- Herb Variations:
- Use dried herbs if fresh unavailable (reduce quantity by ⅓)
- Add different Mediterranean herbs like oregano or sage
Serving Suggestions
Breakfast Option
- Top with poached egg
- Add sliced avocado
- Serve with fresh tomatoes
Lunch Accompaniment
- Pair with Mediterranean salad
- Serve alongside hummus
- Use as base for open-faced sandwiches
Storage Instructions
- Can be stored in airtight container for up to 2 days
- Reheat in dry skillet to restore crispness
- Not recommended for freezing
Nutrition Information
Per serving (½ flatbread):
- Calories: 320
- Protein: 15g
- Carbohydrates: 35g
- Fiber: 8g
- Healthy Fats: 12g
- Iron: 15% DV
- Calcium: 20% DV
- Zinc: 15% DV
- Magnesium: 20% DV
This Mediterranean Oat and Herb Flatbread represents the perfect fusion of traditional Mediterranean flavors with modern nutritional science. It’s an excellent choice for those seeking a protein-rich, fiber-packed alternative to conventional flatbreads while enjoying the aromatic flavors of fresh herbs and the satisfying crunch of pumpkin seeds.
