Excessive-Protein Roti with Sprouts and Spinach

A selfmade roti is already very wholesome. However we have made it even more healthy by including to it the nourishing goodness of moong (mung bean) sprouts and spinach. That is fairly seemingly the world’s healthiest roti and it is so gentle and really, very scrumptious. The roti is ideal for weight reduction however it’s additionally nice if you happen to’re simply seeking to sneak extra healthfulness into your loved ones’s meals.

High protein roti in black plate with dal and cauliflower sabzi on the side.

In summer time I like cooking with sprouted beans and lentils. Meals like these superior sprouted mung bean burgers, sprouted moong chilla and this traditional Maharashtrian curry, misal, are usually not simply scrumptious and enjoyable, they’re additionally made immensely wholesome by the sprouted beans.

I have already got a scrumptious legume-based roti recipe I make often–this scrumptious besan roti, which can be gluten-free. In my quest so as to add extra sprouts to my household’s weight loss plan, I created this newest recipe: a high-protein roti that I feel might simply be the world’s healthiest roti. It’s loaded not simply with the goodness of entire wheat flour, however it additionally has a walloping dose of mung bean sprouts and spinach.

Desk of Contents

Sprouted legumes are an important addition to your weight loss plan

  • Legumes are an important supply of protein and research present that sprouting them increases their protein content.
  • Sprouted legumes are loaded with peptides, which might help decrease blood stress. Research present that peptides are produced in giant concentrations when seeds sprout.
  • The proteins and peptides in sprouted legumes may also cut back the danger of most cancers.
  • Sprouts are loaded with fiber, which helps digestion.
  • Sprouting beans reduces their phytic acid content, which might intrude with the digestion of some minerals. This additionally helps cut back bloating and flatulence.
  • Research present that the sprouting beans increases antioxidant levels within the beans. Antioxidants assist neutralize free radicals within the physique and guard towards a number of ailments, together with most cancers and coronary heart illness.
High-protein roti on black plate with dal and sabzi on side.

Why you’ll love this excessive protein roti

  • Comfortable and scrumptious roti. You actually will not sacrifice any of the enjoyment of consuming a scrumptious roti. These rotis are gentle and flavorful and so yummy.
  • Loaded with healthfulness. The sprouts are wholesome, in fact, however the entire wheat flour and the spinach pack much more well being and diet into these rotis. There isn’t any added fats within the roti dough. You may roast the rotis with none oil or, for softer rotis, use a cooking spray.
  • Nice for weight reduction. There are six grams of protein in every of those rotis, and three grams of dietary fiber, apart from a ton of vitamins from the sprouts, entire wheat and spinach. Reducing out the oil whereas roasting brings down the fats content material of every roti to only 1 gram. These rotis are so filling and satisfying, extra so than an everyday roti, so you possibly can simply eat much less and really feel fuller.
  • Easy recipe. There are simply three substances on this recipe. When you already know how one can make rotis, you possibly can simply grasp these excessive protein rotis. If you’re a newbie, watch my video on how to make rotis after studying by means of this submit. There’s a studying curve to creating the right roti, however as with all cooking, you may get higher with follow.
  • Soy-free, nut-free and vegan recipe.

Elements

Test recipe card under for actual ingredient portions.

  • Atta or entire wheat flour. Atta, which is a extra finely milled entire wheat flour, is at all times most well-liked for rotis, as a result of it creates softer rotis. It’s simply obtainable on-line or at Indian grocery shops. If you cannot supply it, you possibly can change it with common entire wheat flour.
  • Mung bean sprouts (moong/vigna radiata sprouts). I intend to do an in depth submit for you on how one can sprout mung beans with none particular tools. However for now yow will discover a fast primer on how one can sprout moong beans in my sprouted moong salad recipe submit.
  • Child spinach. You should utilize common spinach.

Variations

  • You may substitute the spinach with different greens, together with kale, watercress or Swiss chard. You can too use different veggies like carrots and beets. If utilizing carrots or beets, grate them very finely. Mix the sprouts individually. Place within the bowl with the carrots/beets and a little bit of salt and allow them to stand 5 minutes so the veggies can specific their moisture. Then go forward and make the dough.
  • When you use a vegetable that expresses numerous moisture, like zucchini or cucumber, add much less water to the sprouts when mixing.
  • I wish to preserve this high-protein roti plain as a result of I serve it identical to you’d an everyday roti, however if you wish to you possibly can add seasonings to it, like cayenne pepper, turmeric, floor cumin, herbs like cilantro or mint, and grated garlic or ginger.

Methods to make excessive protein roti

Spinach and sprouts in blender jar for high protein roti.

Place the sprouts and the infant spinach in a blender jar with 1 cup water. Mix till very clean.

Blended sprout and spinach paste in bowl for high protein roti.

Pour into a big bowl.

Spinach and mung bean blended paste with whole wheat atta flour in bowl.

Add 2 cups flour and salt to the bowl.

Kneaded high protein roti dough in bowl.

Knead till a clean dough types, including extra flour if wanted, slightly at a time. The dough needs to be gentle however not sticky. Cowl the bowl with a lid and put aside for not less than half-hour.

High protein roti dough ball on rolling board.

Divide the dough into 12 parts. Roll every right into a clean ball. Place one on a floured floor and sprinkle some flour on high.

High protein roti rolled out on red rolling board.

Roll right into a roti, about seven inches in diameter. Sprinkle extra flour if crucial. Attempt to roll the roti so the thickness is even. This might not be potential the primary time you make rotis, however you’re going to get higher at it with follow.

High protein roti placed on hot cast iron griddle.

Warmth a forged iron griddle or tava. Place the roti on the recent griddle and wait till small bubbles kind.

High protein spinach and sprouts roti roasting on cast iron griddle.

Flip and brush on some oil or spray with cooking spray. You can too skip the oil or cooking spray altogether for oil-free rotis. Cook dinner till brown spots seem on the underside, then flip once more and prepare dinner for just a few extra seconds. Serve scorching.

Soft high-protein roti on black plate.

Useful ideas

  • Be sure to mix the sprouts actually high quality. Any giant items of sprouts will make it tougher to roll out the rotis.
  • The roti dough needs to be gentle however it shouldn’t be cheesy or sticky, or it will make it very tough to roll out the rotis. If the dough is sticky, add extra flour.
  • All the time give time (not less than half-hour) for roti dough to calm down after you have kneaded it. This makes it a lot simpler to roll out the rotis. Flour the floor and the rolling pin and transfer the roti usually as you roll it to ensure it does not follow the floor.
  • You should utilize as little or as a lot salt on this recipe relying in your style and well being necessities. I often add a teaspoon. As a result of Indian breads get dunked in a curry or sauce that often has salt in it, you might be hardly more likely to discover if the roti has much less salt.
  • Preserve the rotis wrapped in a kitchen towel after roasting till able to serve. This retains them gentle. Serve instantly.

Storage directions

Rotis ought to ideally be eaten proper after you make them, as a result of that is when they’re freshest and softest. Rotis will change into harder as they stand. For one of the best taste and texture, make solely as many rotis as you want at a time and retailer the dough within the fridge for as much as three days. You can too freeze the roti dough for as much as three months.

When you do find yourself with leftover rotis readily available, refrigerate them for as much as 4 days in an hermetic container. Spray some water on the floor of the roti and reheat on the griddle or the microwave till warmed by means of and gentle once more.

Love this high-protein roti recipe? Try extra Indian bread recipes on Holy Cow Vegan!

High-protein rotis with mung sprouts and spinach on black plate.
High-protein roti on black plate with dal and sabzi on side.

Excessive-Protein Roti

A wholesome, high-protein roti made with the nourishing goodness of moong (mung bean) sprouts, spinach and entire wheat flour. That is fairly seemingly the world’s healthiest roti and it is so gentle and really, very scrumptious. The roti is ideal for weight reduction however it’s additionally nice if you happen to’re simply seeking to sneak extra healthfulness into your loved ones’s meals.

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Review Recipe

Course: Bread

Delicacies: Indian impressed

Weight loss plan: Vegan, Vegetarian

Prep Time: 20 minutes
Cook dinner Time: 20 minutes
Resting time for dough: 30 minutes
Whole Time: 1 hour 10 minutes

Servings: 12 rotis

Energy: 160kcal

Creator: Vaishali · Holy Cow Vegan

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Directions

  • Place the sprouts and the infant spinach in a blender jar with 1 cup water. Mix till very clean. Place in a big bowl.

  • Add 2 cups flour and salt to the bowl. Knead till a clean dough types, including extra flour if wanted, slightly at a time. The dough needs to be gentle however not sticky. Cowl the bowl with a lid and put aside for not less than half-hour.

  • Divide the dough into 12 parts. Roll every right into a clean ball. Place one on a floured floor and sprinkle some flour on high.

  • Roll right into a roti, about seven inches in diameter. Sprinkle extra flour if crucial. Attempt to roll the roti so the thickness is even. This might not be potential the primary time you make rotis, however you’re going to get higher at it with follow.

  • Warmth a forged iron griddle or tava. Place the roti on the recent griddle and wait till small bubbles kind.

  • Flip the roti and brush on some oil or spray with cooking spray. You can too skip the oil or cooking spray altogether for oil-free rotis. Cook dinner till brown spots seem on the underside, then flip once more and prepare dinner for just a few extra seconds. Serve scorching.

Recipe notes

Useful ideas

  • Mix the sprouts actually high quality. Any giant items of sprouts will make it tougher to roll out the rotis.
  • The roti dough needs to be gentle however it shouldn’t be cheesy or sticky, or it will make it very tough to roll out the rotis. If the dough is sticky, add extra flour.
  • All the time give time (not less than half-hour) for roti dough to calm down after you have kneaded it. This makes it a lot simpler to roll out the rotis. Flour the floor and the rolling pin and transfer the roti usually as you roll it to ensure it does not follow the floor.
  • You should utilize as little or as a lot salt on this recipe relying in your style and well being necessities. I often add a teaspoon. As a result of Indian breads get dunked in a curry or sauce that often has salt in it, you might be hardly more likely to discover if the roti has much less salt.
  • Preserve the rotis wrapped in a kitchen towel after roasting till able to serve. This retains them gentle. Serve instantly.
Storage directions
Rotis ought to ideally be eaten proper after you make them, as a result of that is when they’re freshest and softest. Rotis will change into harder as they stand. For one of the best taste and texture, make solely as many rotis as you want at a time and retailer the dough within the fridge for as much as three days. You can too freeze the roti dough for as much as three months.
When you do find yourself with leftover rotis readily available, refrigerate them for as much as 4 days in an hermetic container. Spray some water on the floor of the roti and reheat on the griddle or the microwave till warmed by means of and gentle once more.

Vitamin

Serving: 1roti | Energy: 160kcal | Carbohydrates: 29g | Protein: 6g | Fats: 3g | Saturated Fats: 0.5g | Polyunsaturated Fats: 1g | Monounsaturated Fats: 2g | Sodium: 199mg | Potassium: 213mg | Fiber: 3g | Sugar: 0.4g | Vitamin A: 471IU | Vitamin C: 3mg | Calcium: 20mg | Iron: 2mg

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