Transform Your Chapati: Simple Ways to Boost Protein in Your Daily Roti

Roti, or chapati, is a cornerstone of Indian cuisine, enjoyed at breakfast, lunch, and dinner. While traditionally a carbohydrate-rich staple, it can be easily transformed into a protein powerhouse with a few simple additions. Here's how to boost the protein content of your daily roti.

The Importance of Protein

Protein is essential for building and repairing body tissues. It's vital for the production of enzymes, hormones, and antibodies, ensuring smooth bodily functions. Additionally, protein supports muscle strength, aids in weight management by promoting a feeling of fullness, and contributes to healthy bones.

1. Incorporate Besan (Gram Flour)

Adding besan to your regular wheat flour is a simple yet effective way to increase the protein content of your roti.

• Suggested Amount: Mix 2–3 tablespoons of besan into your usual wheat flour.
• Benefits: Besan provides a nutty flavor and is rich in plant-based protein. 100 grams of besan offers 22 grams of protein, has a low glycemic index, and is high in soluble fiber, which helps lower bad cholesterol (LDL) and improves heart function.

2. Blend in Sattu (Roasted Gram Flour)

Another excellent option for boosting both protein and fiber is sattu.

• Suggested Ratio: Combine 2 parts wheat flour with 1 part sattu for soft, protein-packed chapatis.
• Nutritional Value: 100 grams of sattu contains approximately 20-22 grams of protein and is also a good source of fiber, iron, and magnesium.

3. Add Soy Flour

Enhance the protein profile of your roti by incorporating a small quantity of soy flour or powdered soya granules.

• Protein Power: 100 grams of soya granules provide around 52 grams of protein, along with dietary fiber, calcium, magnesium, and phosphorus.

4. Stuff with Paneer or Tofu

For a delicious and substantial protein boost, consider making stuffed roti.

• Preparation: Grate paneer or mash tofu, season with spices and herbs, and use as a filling for your roti.
• Protein Content: 100 grams of paneer offers 18 grams of protein, while a similar amount of tofu provides 8-10 grams.

5. Incorporate Seeds

Grind and mix flaxseeds, chia seeds, or sunflower seeds into your flour dough to increase the protein content

• Benefits: These seeds provide plant protein, fiber, and healthy fats.
• Protein Breakdown: 100 grams of chia seeds offer 16.5 grams of protein, and 100 grams of flax seeds offer 18.3 grams of protein.