Food & everyday nutrition
Baked matar kachori
A whole-wheat shell with a spiced pea filling, baked until golden. Includes the card’s air-fryer option.
Signature recipe · shared by Dr Tarang
Allergens to check: Wheat, Milk if brushed with milk or served with dahi. Check ingredient labels and any substitutions.
Make it
8 kachoris
Ingredients
- Dough: 1 cup whole-wheat atta, 2 tbsp roasted sattu, 1 tbsp besan (optional), 1 tsp oil, ½ tsp ajwain, salt and warm water
- Filling: 1½ cups boiled green peas
- 1 tsp oil for cooking the filling (specified in the card’s method)
- 1 tsp grated ginger and 1 finely chopped green chilli
- 2 tbsp chopped coriander
- ½ tsp fennel seeds
- ½ tsp each roasted cumin, coriander powder and amchur
- ¼ tsp hing; check for wheat-containing carriers if relevant
- ½ tsp kasuri methi (optional) and salt to taste
- A little oil or milk for brushing
How to make it
- Mix the dough ingredients. Add warm water gradually and knead a soft, firm dough. Cover and rest for 20–30 minutes.
- Warm the filling oil in a pan. Add fennel and hing, then ginger and chilli; sauté briefly.
- Add peas and remaining filling spices. Cook for 4–5 minutes, mash lightly and cook off excess moisture. Cool completely.
- Divide the dough and filling into eight portions. Roll a small disc, add filling, seal and gently flatten.
- Place on a lined baking tray and brush lightly with oil or milk.
- Bake in a preheated oven at 200°C for 20–25 minutes, turning halfway, until golden and cooked through. Alternatively, air-fry at 180°C for 15–18 minutes.
- Serve with coriander chutney or plain dahi if suitable for you.

Kitchen notes
- Portion size and brushing oil change the nutrition. The estimates printed on the supplied card have not been reproduced as independently calculated values. This recipe does not treat a liver condition.
About this resource
Recipe supplied by Dr Tarang in Website Tarang on 24 September 2026. Ingredients and method transcribed from the accompanying card.