Besan roti is a traditional Indian flatbread made using besan (chickpea flour), a rich source of protein and fiber. Unlike the regular wheat-based roti, which is commonly served in many households, besan roti offers a gluten-free alternative that is not only healthy but also delicious. Its unique flavor and texture make it a popular choice among people looking for a nutritious yet satisfying meal. In this article, we’ll explore the besan roti recipe, its health benefits, and some variations to try at home.
Benefits of Besan Roti
Rich in Protein and Fiber
One of the biggest advantages of besan roti is that it is packed with protein and fiber. Chickpea flour is naturally high in both, making it a great choice for vegetarians and those looking to increase their intake of plant-based protein. Protein plays a crucial role in muscle repair and overall body functions, while fiber helps in digestion and maintaining gut health.
Gluten-Free Option
For those with gluten intolerance or celiac disease, besan roti serves as an excellent gluten-free alternative to regular wheat roti. Chickpea flour is naturally free of gluten, making it a safe option for individuals on a gluten-free diet.
Packed with Nutrients
In addition to protein and fiber, besan also contains a variety of other essential nutrients such as iron, magnesium, potassium, and folate. These nutrients contribute to better bone health, improved immunity, and overall well-being.
Helps in Weight Management
Besan roti is a low-calorie food option that keeps you full for longer due to its high fiber content. It helps in managing hunger cravings and prevents overeating. Additionally, it aids in weight management as it does not cause spikes in blood sugar levels, making it suitable for individuals trying to manage their weight or blood sugar.
How to Make Besan Roti
Making besan roti is a simple and quick process. The ingredients are minimal and the preparation doesn’t take much time. Here’s an easy-to-follow besan roti recipe that you can try at home.
Ingredients:
- 1 cup besan (chickpea flour)
- ½ cup whole wheat flour (optional, for better binding)
- 1-2 tbsp oil (optional for softer rotis)
- 1 tsp carom seeds (ajwain) (optional, for flavor)
- Salt to taste
- Water, as needed for dough consistency
Instructions:
Step 1: Prepare the Dough
In a large mixing bowl, combine besan, whole wheat flour, carom seeds, and salt. Gradually add water, a little at a time, and knead the mixture into a smooth, soft dough. If you’d like a softer texture, add a tablespoon of oil. Once the dough is ready, cover it with a damp cloth and let it rest for about 10-15 minutes.
Step 2: Roll the Dough
Divide the dough into small portions and roll them into balls. Roll each ball into a flat, round disc using a rolling pin. Make sure the roti is not too thick or too thin. The ideal thickness is about ¼ inch. You can lightly dust the dough with dry flour to avoid sticking.
Step 3: Cook the Roti
Heat a tava (griddle) or non-stick pan on medium heat. Once hot, place the rolled-out roti on the pan. Let it cook for about 1-2 minutes on one side until small bubbles begin to appear. Flip the roti and cook the other side. Press the roti gently with a spatula to ensure even cooking. If desired, you can add a little ghee or butter on top for extra flavor.
Step 4: Serve
Once the roti is golden and cooked properly on both sides, remove it from the pan and place it on a plate. Serve hot with your favorite curry, vegetables, or even yogurt.
Tips for Making Perfect Besan Roti
Use Fresh Besan
Using fresh besan is key to making soft and flavorful rotis. Stale besan can affect the texture and taste of the roti, so always choose fresh flour.
Adjust the Consistency of Dough
The consistency of the dough should be soft yet firm enough to hold its shape when rolled out. If the dough feels too sticky, you can add a little more besan. If it’s too dry, a few extra drops of water can help.
Use a Tava or Griddle
For the best results, cook your besan roti on a tava (Indian griddle). A flat, heavy pan distributes the heat evenly, helping the roti cook perfectly.
Flavor Enhancements
You can add additional spices like cumin powder, garam masala, or coriander powder for extra flavor. Additionally, finely chopped herbs like coriander leaves or mint can also be mixed into the dough to enhance the taste.
Variations of Besan Roti
Stuffed Besan Roti
For a more filling meal, you can make stuffed besan roti by adding a filling of mashed potatoes, sautéed vegetables, or even paneer. The filling can be seasoned with spices like turmeric, red chili powder, and garam masala for a tasty twist.
Besan Roti with Sesame Seeds
Adding sesame seeds (til) to the dough before rolling it out provides an additional crunch and flavor. Sesame seeds are rich in calcium and can be beneficial for bone health.
Besan Roti with Spinach
For a nutrient-packed roti, mix spinach puree into the dough along with the besan. This will give the roti a vibrant green color and make it even more nutritious.
Sweet Besan Roti
If you’re in the mood for something sweet, you can prepare a sweet besan roti by adding jaggery or sugar to the dough. You can also sprinkle some cardamom powder to add a fragrant sweetness to your roti.
FAQs about Besan Roti
Is besan roti gluten-free?
Yes, besan roti is gluten-free as it is made from chickpea flour, which does not contain gluten.
Can I make besan roti without whole wheat flour?
Yes, you can make besan roti using only chickpea flour (besan). Whole wheat flour is optional and helps with the binding.
How do I store besan roti?
To store besan roti, let it cool to room temperature and then wrap it in a clean kitchen towel or foil. Keep it in an airtight container for up to 2 days.
What can I serve with besan roti?
Besan roti can be served with vegetable curries, dal, yogurt, or even pickle.
How can I make besan roti softer?
To make besan roti softer, you can add a bit of oil or ghee to the dough. Additionally, resting the dough before rolling helps make the roti softer.
Besan roti is not only a healthier alternative to traditional wheat roti, but it also offers a rich flavor and various nutritional benefits. Whether you’re looking for a gluten-free meal, trying to incorporate more protein and fiber into your diet, or just wanting to enjoy a different kind of roti, besan roti is the perfect choice. With the easy-to-follow recipe and various variations you can try, it’s time to add this delicious flatbread to your kitchen routine!