Roti is a staple in many indian households, loved for its simplicity and versatility. However, while it is an excellent source of carbohydrates, plain roti often lacks protein and fiber, which are essential for maintaining energy levels, digestion, and overall health. Fortunately, with a few smart tweaks, you can make your daily roti more nutritious, filling, and beneficial for your body.
Here are five practical ways to enhance the protein and fiber content of your rotis:
1️⃣ Use Whole Wheat Flour or Multigrain Flour
The simplest way to increase fiber in your roti is by opting for whole wheat flour instead of refined flour (maida). Whole wheat retains the bran and germ, which are packed with dietary fiber, B vitamins, and minerals.
Even better, try multigrain flour (a mix of wheat, millet, oats, and barley) to add a variety of nutrients, including soluble and insoluble fiber, which improves digestion and keeps you full for longer.
Tip: Combine ¾ whole wheat flour with ¼ millet or ragi flour to enhance fiber without compromising taste.
2️⃣ Add Protein-Rich Flours
To boost protein content, mix pulses and legumes flours like chickpea (besan), soybean, or moong dal flour into your wheat flour. Chickpea flour is especially high in protein and also adds a nice nutty flavor to the roti.
Pro Tip: Replace ¼ of your wheat flour with chickpea flour to make protein-rich rotis suitable for fitness enthusiasts or vegetarians who need extra protein.
3️⃣ Include Seeds in the Dough
Seeds are a nutritional powerhouse. Adding flaxseeds, chia seeds, sesame seeds, or sunflower seeds to your roti dough can increase fiber, protein, omega-3 fatty acids, and minerals like magnesium and zinc.
- Grind the seeds lightly and mix them into the flour.
- Even a 1–2 teaspoon addition per roti makes a noticeable difference in nutrition without altering taste.
4️⃣ Incorporate Vegetables or Greens
Vegetable or green puree can be kneaded into the dough to add fiber, vitamins, and antioxidants. Options include:
- Spinach (palak)
- Carrot
- Pumpkin
- Beetroot
These not only increase fiber but also improve the color and visual appeal of the roti, making it attractive for kids.
Tip: Steam and puree vegetables before adding them to avoid excess moisture in the dough.
5️⃣ Serve With Protein-Boosting Sides
Even if your roti isn’t fully fortified, pairing it with protein-rich sides can balance the meal. Some options include:
- Lentil curry (dal)
- Paneer or tofu dishes
- Yogurt or curd
- Boiled eggs
This ensures that your meal provides complete protein, fiber, and essential nutrients for a balanced diet.
🌟 Final Word
With these small but effective tweaks, your daily roti can go from simple carbohydrate fuel to a nutritious powerhouse packed with protein, fiber, and vitamins. By using whole grains, adding protein-rich flours, seeds, vegetables, and pairing wisely, you can make every roti meal both delicious and health-promoting.
Start incorporating one or two of these tips today and enjoy rotis that are as nutritious as they are tasty.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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