Multigrain Roti

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Roti is a flatbread that is usually made from whole wheat.  Since I am constantly trying to increase the protein content of my foods, I decided to substitute the whole wheat for a multigrain version since some brands add soybeans and flaxseed to their flours. It makes a delicious roti and ups my protein intake to boot!

This is best paired with my Roasted Eggplant Baingan Bhartha!

Further Food Nutritionist Commentary:

With many Indian dishes that are saucy, there is nothing like warm, fresh made roti to spoon up those delicious flavors. Sandy’s version ups the nutrition ante by substituting a multigrain flour that has a higher protein content thanks to added soy & flax (with the bonus of being a good source of iron!) for plain whole wheat. This is especially important for vegetarians or vegans who may otherwise have difficulty getting adequate protein from a vegetable-based diet. Look for flours like this one that have nuts, flax or quinoa as part of the ingredients if you're in need of extra of protein.

For those who are gluten sensitive, use brown rice flour or gluten-free multigrain flour instead in this recipe. If you are diabetic like Sandy, having one serving of roti with her recipe for Roasted Eggplant (Baingan Bhartha) keeps you well within recommended carbohydrate limits. Roti - it’s better than any utensil, any day!

By Karen Tayeh, Nutritionist
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Multigrain Roti

  • Prep Time: 5 mins
  • Cook Time: 5 mins
  • Servings: 2

Ingredients

½ cup multigrain flour

¼ cup water (or as much needed to thicken flour)

Instructions

  1. Mix the ingredients together until you form a dough.
  2. Make small round balls with the dough.
  3. Spread some of the multigrain flour on a marble top and flatten out the dough with a rolling pin.
  4. Place the flattened dough on a nonstick pan and let cook on low for a minute.
  5. Flip over with tongs.
  6. When the dough is almost cooked pick it up with tongs, remove the frying pan and flip the dough back and forth on the open flame for about 10 seconds.
Mix the ingredients together until you form a dough. Make small round balls with the dough. Spread some of the multigrain flour on a marble top and flatten out the dough with a rolling pin. Place the flattened dough on a nonstick pan and let cook on low for a minute. Flip over with tongs. When the dough is almost cooked pick it up with tongs, remove the frying pan and flip the dough back and forth on the open flame for about 10 seconds.

Nutrition Information

Per Serving:  Calories: 140; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 5mg; Potassium: 0mg; Carbohydrate: 21g; Fiber: 3g; Sugar: 0g; Protein: 4g

Nutrition Bonus: Iron: 4%

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