High-Protein Roti

5 from 2 votes

A healthy, high-protein roti made with the nourishing goodness of moong (mung bean) sprouts, spinach and whole wheat flour. This is quite likely the world's healthiest roti and it's so soft and very, very delicious. The roti is perfect for weight loss but it's also great if you're just looking to sneak more healthfulness into your family's meals.

Prep Time20

Cook Time20

Resting time for dough30

Total Time1 10

Course: Bread

Cuisine: Indian inspired

Diet: Vegan, Vegetarian

Servings: rotis

Calories: 160kcal

Author: Vaishali · Holy Cow Vegan

Equipment

Large mixing bowl
Rolling pin
Cast iron griddle or any non-stick griddle

Ingredients

2½ cups whole wheat atta flour (You might need a little more or less. You can also use regular whole wheat flour. See ingredients list above on why atta is preferred),
1 cup sprouted mung beans (also called moong sprouts)
2 cups baby spinach (loosely packed)
1 teaspoon salt (use less depending on your taste or health requirements)
Water for kneading
2 tablespoons neutral oil (This is for roasting the roti. You can skip it entirely or use a cooking spray. I use avocado oil.)

US Customary - Metric

Instructions

Place the sprouts and the baby spinach in a blender jar with 1 cup water. Blend until very smooth. Place in a large bowl.
Add 2 cups flour and salt to the bowl. Knead until a smooth dough forms, adding more flour if needed, a little at a time. The dough should be soft but not sticky. Cover the bowl with a lid and set aside for at least 30 minutes.
Divide the dough into 12 portions. Roll each into a smooth ball. Place one on a floured surface and sprinkle some flour on top.
Roll into a roti, about seven inches in diameter. Sprinkle more flour if necessary. Try and roll the roti so the thickness is even. This may not be possible the first time you make rotis, but you will get better at it with practice.
Heat a cast iron griddle or tava. Place the roti on the hot griddle and wait until small bubbles form.
Flip the roti and brush on some oil or spray with cooking spray. You can also skip the oil or cooking spray altogether for oil-free rotis. Cook until brown spots appear on the underside, then flip again and cook for a few more seconds. Serve hot.

Notes

Helpful tips

Blend the sprouts really fine. Any large pieces of sprouts will make it harder to roll out the rotis.
The roti dough should be soft but it should not be tacky or sticky, or this will make it very difficult to roll out the rotis. If the dough is sticky, add more flour.
Always give time (at least 30 minutes) for roti dough to relax after you've kneaded it. This makes it much easier to roll out the rotis. Flour the surface and the rolling pin and move the roti often as you roll it to make sure it doesn't stick to the surface.
You can use as little or as much salt in this recipe depending on your taste and health requirements. I usually add a teaspoon. Because Indian breads get dunked in a curry or sauce that usually has salt in it, you are hardly likely to notice if the roti has less salt.
Keep the rotis wrapped in a kitchen towel after roasting until ready to serve. This keeps them soft. Serve immediately.

Storage instructions

Rotis should ideally be eaten right after you make them, because that's when they are freshest and softest. Rotis will become tougher as they stand. For the best flavor and texture, make only as many rotis as you need at a time and store the dough in the fridge for up to three days. You can also freeze the roti dough for up to three months.

If you do end up with leftover rotis on hand, refrigerate them for up to four days in an airtight container. Spray some water on the surface of the roti and reheat on the griddle or the microwave until warmed through and soft again.

Nutrition