Food · Free from Fridays · Indian/Asian Cuisine · Uncategorized

Free from Friday’s: Gluten and Dairy Free Methi Theplas (spiced Indian Flatbreads)




Thepla’s are not only a personal favourite but a family favourite, quite literally they are so versatile you can have them for breakfast, lunch, snack or even as a quick bite to eat on the go. There are many variations in making these deliciously spiced flat breads, you can be as creative and add spinach, carrots, bottlegourd, radish and the list goes on. I have chosen to share the classic methi aka Fenugreek theplas in a gluten and dairy free version. When making these it brought back childhood memories of eating thepla with Chundo (sweet and sour raw mango pickle) and Keri & Gunda pickle (mango and Indian berry) it didn’t just stop at sharing with friends whilst sitting on the swings and chatting away under the huge mango tree, they were a must on our picnics and safari’s too.

To make them gluten free, a combination of flours and fresh mashed potato has been used, you’re probably thinking mashed potato? Yes, even when making theplas with whole wheat flour, I always add mashed potato as it yields a soft thepla. Do you find yourself rummaging through the cupboards for a quick but satisfying snack? Then this is exactly what you need to make and keep, these theplas will keep for up to 5 days if stored in a sealed container in a cool dry place. My suggestion would be to read the instructions before making them as during the cooking process you need to be careful not to over cook or under cook these flat breads.

Enjoy these hot of the stove especially with a nice cup of Indian Masala Tea πŸ˜‰




Gluten free and Dairy free Methi theplas- Gluten free, Dairy free, No chickpea flour

Preparation time: 20 minutes
Cooking time: 20-25 minutes-may take a little longer if it’s your first attempt
Makes: 10-12 dependent on size


1 Cup Rajagro flour (Amaranth flour)
1/4 Cup Gluten free plain flour plus extra fro dusting- I used Doves farm
1/4 Cup Mogo flour (Cassava flour)
150g Potato- Cooked, peeled and mashed
2 Tbsp minced ginger
2 Tbsp Kasuri Methi (dried fenugreek)
1/2 Tsp Turmeric powder
1/4 Tsp Red chilli powder- or more if required
1/4 Tsp Ajwain seeds
1/4 Tsp Sugar
Salt to taste
2 Tsp oil plus extra for cooking
Tepid Water


1. In a bowl add all the flours, potato, methi,ginger, spices, salt, sugar and oil. Using your hand stir the mixture together, slowly pour water a bit at a time to knead into a soft but not sticky dough. Grease your hands with a bit of oil and knead the dough. Cover and set aside for 10 minutes.
2. Divide the dough into 10 or 12 equal portions.
3. Heat your tava or frying pan on low- med heat, take a portion of your dough, roll into a ball and dip into plain flour.
4. Place your dough onto your roti board or work top that has been slightly dusted with flour, flatten the ball slightly and roll it out thin. When rolling do not apply too much pressure, be gentle and only apply required pressure to roll out the dough, you may require some flour to prevent the dough from sticking.
5. Place your rolled out dough onto the pan. Once you start to see bubbles forming, use a spatula to flip it over. Cook for a few seconds till you see brown spots appearing on the underside. Apply 1/2 tsp of oil, flip thepla over and using your spatula apply gentle pressure all around the sides to ensure even cooking. If you press too hard the theplas will become crispy rather than soft.
6. Carry out the same procedure for the remaining dough.
7. Enjoy these hot or store them in a sealed container once cooled.


8 thoughts on “Free from Friday’s: Gluten and Dairy Free Methi Theplas (spiced Indian Flatbreads)

  1. I have tasted Teplas with chick pea flour and loved them. These soft teplas are tempting but I don’t have amarant flour. Let me try it with a different mix of flours. Thank you, Chintal for the inspiration!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s