Tandoori Roti: A Healthy and Delicious Indian Bread Recipe
Introduction:
Tandoori roti is a popular Indian bread made from whole wheat flour. It is a staple food in Indian cuisine, often served with various curries, lentils, or kebabs. Traditionally, tandoori roti is prepared in a clay oven called a tandoor, giving it a unique smoky flavor and a slightly charred texture. However, in this recipe, we will adapt the cooking method for home preparation, ensuring that you can enjoy the authentic taste of tandoori roti without a tandoor.
Ingredients:
To make approximately 10 tandoori rotis, you will need the following ingredients:
- 2 cups whole wheat flour
- 1/2 teaspoon salt
- 1 teaspoon oil
- Water (as needed for kneading)
- Extra flour for dusting
Instructions:
1) In a large mixing bowl, combine the whole wheat flour and salt.
2) Gradually add water to the flour mixture while kneading until a smooth and elastic dough is formed. Adjust the water quantity as needed.
3) Drizzle the oil over the dough and knead again for a few minutes until the oil is well incorporated.
4) Cover the dough with a damp cloth and let it rest for about 30 minutes to allow the gluten to relax and make the dough easier to roll.
5) Preheat your oven to the highest temperature setting, usually around 500°F (260°C). If you have a baking stone or pizza stone, place it in the oven to preheat as well. This will help mimic the intense heat of a tandoor.
6) Divide the dough into equal-sized balls, roughly the size of a golf ball.
7) Take one dough ball and roll it out on a lightly floured surface to form a circular shape with a thickness of about 1/4 inch. Dust with more flour as needed to prevent sticking.
8) Once the oven is preheated, carefully place the rolled-out roti on a baking sheet or directly on the baking stone in the oven.
9) Cook the roti for 2-3 minutes on each side, or until it puffs up and develops brown spots.
10) Remove the cooked roti from the oven and brush it lightly with ghee or butter for added flavor.
11) Repeat the process with the remaining dough balls, rolling and cooking each roti individually.
12) Serve the tandoori roti hot with your favorite curries, lentils, or kebabs.
Nutritional Facts Chart:
Here is an approximate nutritional breakdown per serving of tandoori roti (1 piece, about 40g):
- Calories: 122 kcal
- Carbohydrates: 24g
- Protein: 4g
- Fat: 2g
- Fiber: 4g
- Sugar: 0g
- Sodium: 117mg
Health Benefits:
a) Rich in Fiber: Tandoori roti is made from whole wheat flour, which retains the bran and germ of the grain, making it high in dietary fiber. Fiber aids in digestion, promotes a feeling of fullness, and helps maintain bowel regularity.
b) Provides Energy: The carbohydrates present in tandoori roti serve as a primary source of energy for the body. They are slowly released into the bloodstream, providing sustained energy levels and preventing blood sugar spikes.
c) Nutrient-Dense: Whole wheat flour used in tandoori roti contains essential nutrients such as B vitamins, iron, magnesium, and selenium. These nutrients are important for maintaining overall health and supporting various bodily functions.
d) Weight Management: Tandoori roti is a healthier alternative to refined flour bread as it is lower in calories and higher in fiber. Including tandoori roti in your diet can help with weight management and control.
e) Heart Health: Whole wheat flour contains dietary fiber, which aids in reducing cholesterol levels and maintaining heart health. The low-fat content in tandoori roti further contributes to a heart-healthy diet.
f) Blood Sugar Control: The low glycemic index of tandoori roti helps regulate blood sugar levels. It prevents rapid spikes in blood sugar, making it suitable for individuals with diabetes or those looking to manage their blood sugar levels.
In conclusion
tandoori roti is a delicious and healthy Indian bread that you can easily
prepare at home.
With its whole wheat goodness, high fiber content, and various health benefits, tandoori roti is an excellent addition to a balanced diet. Enjoy this flavorful bread with your favorite Indian dishes and savor the taste of authentic Indian cuisine.
