Unlock the Protein Power of Your Daily Chapati: Simple and Delicious Upgrades

Roti, also known as chapati, is a cornerstone of Indian cuisine, enjoyed in countless ways from breakfast to dinner. While primarily a source of carbohydrates, roti can be easily transformed into a protein-rich staple with a few clever additions. Here's how to boost the protein content of your daily roti:

The Importance of Protein

Protein is essential for overall health, playing a crucial role in building and repairing tissues. It aids in the production of enzymes, hormones, and antibodies, ensuring smooth bodily functions. Furthermore, protein supports muscle strength, promotes satiety for weight management, and contributes to healthy bones.

1. Fortify with Besan (Gram Flour)

Enhance your regular wheat flour by incorporating 2-3 tablespoons of besan. This plant-based protein source imparts a subtle nutty flavor to your roti. Each 100 grams of besan provides approximately 22 grams of protein. Moreover, its low glycemic index and high soluble fiber content contribute to lowering bad cholesterol (LDL) and improving heart health.

2. Infuse with Sattu (Roasted Gram Flour)

Elevate the protein and fiber content by blending sattu into your regular atta. Aim for a ratio of two parts wheat flour to one part sattu for exceptionally soft and protein-packed chapatis. A 100-gram serving of sattu yields about 20-22 grams of protein and is also a good source of fiber, iron, and magnesium.

3. Integrate Soy Flour

Consider mixing a small quantity of soy flour or powdered soya granules into your roti dough to significantly increase its protein content. Approximately 100 grams of soya granules contain a remarkable 52 grams of protein, along with a wealth of dietary fiber, calcium, magnesium, and phosphorus.

4. Stuff with Paneer or Tofu

Transform ordinary roti into a protein powerhouse by stuffing it with grated paneer or mashed tofu, seasoned with your favorite spices and herbs. This not only adds flavor but also creates a satisfying and high-protein meal. Per 100 grams, paneer offers 18 grams of protein, while tofu provides 8-10 grams.

5. Incorporate Seeds

Grind and incorporate flaxseeds, chia seeds, or sunflower seeds directly into the flour dough. These seeds contribute plant-based protein while also being abundant in fiber and healthy fats. A 100-gram serving of chia seeds offers 16.5 grams of protein, and flax seeds provide 18.3 grams.