Whole Wheat Roti Recipe | Oil Free Roti Recipe

Whole Wheat Roti Recipe

You'll never the secret ingredient that makes these rotis super soft and healthy at the same time! Scroll down to find out.

Whole Wheat Rotis are one of the most common cereal dishes in the country. Especially after the Green Revolution, where wheat was promoted and grown en mass, whole wheat rotis have become a staple. Although they are more popular in North India as compared to the South, they are fairly common across the country.

In this recipe, we have added an uncommon yet important ingredient in making the rotis. Follow this recipe to make your rotis that much healthier!

Whole Wheat Roti

Course: Course 3 (Grain Dishes) for Lunch & Dinner
Cuisine: Indian, North Indian
Prep Time: 10 minutes
Cook Time: 5 minutes
Servings: 2 People

INGREDIENTS

1. 1 cup Whole Wheat Flour Roughly Ground
2. 2 tbsp Flaxseed Powder
3. Water

INSTRUCTIONS

1. Mix flaxseed powder with 3/4 of the whole wheat flour in a large bowl. Make a well in the center, slowly add water little by little, while kneading. Once the dough has come together, stop adding water and knead to a stiff dough. The dough should be soft to the touch, but not sticky. If sticky, add more flour. If too hard, add more water.
2. Take a ping-pong ball sized piece of dough and roll it into a ball between your hands. Flatten into a thick disc.
3. Dust with the remaining whole wheat flour and roll it out into a roti or chapathi with a rolling pin.
4. Heat a thick bottomed pan or tawa. It is hot enough when a bit of water dropped on the pan dances instead of evaporating immediately.
5. Dust off any extra flour from the chapathi, place it on the tawa and reduce flame to sim or medium. Close with a lid. After 30 to 60 seconds, once cooked, flip over. It is cooked on the first side if light brown spots have begun appearing. If the spots are large or dark brown, it has been overcooked. Tear off the dark parts and consume only the unbrowned parts.
6. After 20 to 30 seconds, take the roti / chapathi off the tawa. By now, small, light brown spots should have appeared on both sides and the roti / chapathi should have been fully cooked.
7. Wait for a few minutes until it cools down, then serve.

Nutrition Science Highlights for WFPB Whole Wheat Roti Recipe

1. Why Intact Grains: Whole grains are super healthy foods, but whole grain flours, not so much. Because of a smaller particle size, the starch from ground up grains gets absorbed much faster than from intact whole grains, causing a glucose spike and insulin spike in the blood. This is why we recommend coarsely ground whole grains as against finely ground whole grains. When we cook dishes using whole grain flours, it is wise to add an ingredient that makes the dish sticky and slows down absorption. Flaxseed is a perfect addition for making rotis. For the same reason, eating grain flour dishes with pulses and legumes, such as roti and dal, is a great idea too.
2. Why Cool Grains: When cooked grains are allowed to cool on the counter or in the fridge, its starch crystallises to form resistant starch. This can be eaten by our good gut bacteria and also reduces the glycemic index (the rate at which glucose is absorbed), making the whole grain even healthier. For the same reason, parboiled whole grains can be used as well.
3. Why Flaxseed Powder: Flaxseeds are one of the richest source of essential omega-3 fatty acids. It has a hundred times more anti-cancer lignans than other foods. A tablespoon of flaxseed powder a day has been shown to be as useful as the leading anti-hypertensive medications in controlling blood pressure. Research has proven that flaxseeds are helpful against breast cancer, prostate cancer, high cholesterol, high triglycerides, high blood sugar, increased inflammation and constipation too. They work best ground up, as the hull of flaxseeds is too strong for the body to digest.