Homemade bread is already very healthy. But we’ve made it even healthier by adding the nutritious goodness of mung (mung bean) sprouts and spinach. It is quite possible The healthiest bread in the world And it is very soft and very, very tasty. Roti is perfect for weight loss but is also great if you just want to sneak more healthiness into your family meals.
In summer I like to cook with sprouted beans and lentils. Dishes like this awesome Sprouted Mung Dal Burger, Sprouted Mung Chilla and this classic Maharashtrian curry, Misal are not only tasty and fun, they are also super healthy made with sprouted beans.
I already have a delicious lemon-based roti recipe that I make often – this delicious besan roti, which is also gluten-free. To add more sprouts to my family’s diet, I created this latest recipe: a high-protein roti that I think could easily be the world’s healthiest roti. Not only is it loaded with whole wheat flour, but it also contains mung bean sprouts and a walloping dose of spinach.
Index
Sprouted lemons are a great addition to your diet
- Legumes are a great source of protein and studies have shown that sprouting them increases their protein content.
- Sprouted beans are loaded with peptides, which can help lower blood pressure. Studies show that peptides are produced in greater concentrations when seeds germinate.
- Proteins and peptides in sprouted legumes may also reduce the risk of cancer.
- Sprouts contain fiber, which aids in digestion.
- Sprouted beans reduce their phytic acid content, which can interfere with the digestion of certain minerals. It also helps reduce bloating and flatulence.
- Studies have shown that sprouting beans increases the antioxidant levels in beans. Antioxidants help neutralize free radicals in the body and protect against many diseases, including cancer and heart disease.
Why you’ll love this high protein bread
- Soft and delicious bread. You don’t sacrifice any of the pleasure of eating a truly delicious loaf of bread. These rotis are soft and flavorful and so yummy.
- Full of health. Sprouts are definitely healthy, but whole wheat flour and spinach add even more health and nutrition to these rotis. Bread flour contains no fat. You can fry roti without any oil or use cooking spray for soft roti.
- Great for weight loss. In addition to a ton of nutrition from sprouts, whole wheat, and spinach, each of these rotis has six grams of protein and three grams of dietary fiber. Cutting out the oil while roasting reduces the fat in each roti to just 1 gram. These rotis are so filling and satisfying, more so than a regular roti, so you can easily eat less and feel full.
- Easy recipe. This recipe only has three ingredients. If you already know how to make rotis, you can easily master these high protein rotis. If you are a beginner then watch my video on how to make roti after reading this post. There is a learning curve to making the perfect roti, but like all cooking, you get better with practice.
- Soy-free, nut-free and vegetarian recipes.
Materials
Check the recipe card below for the correct ingredient amounts.
- Flour or whole wheat flour. Atta, which is a more finely milled whole wheat flour, is always preferred for rotis, as it produces soft rotis. It is easily available online or in Indian grocery stores. If you can’t source it, you can replace it with regular whole wheat flour.
- Mung bean sprouts (Mung/Vigna radiata sprout). I would like to make a detailed post for you on how to sprout mung beans without any special equipment. But for now you can find a quick primer on how to sprout mung beans in my sprouted mung bean salad recipe post.
- Baby spinach. You can use regular spinach.
variety
- You can replace the spinach with other greens, including kale, watercress, or Swiss chard. You can use other vegetables like carrots and beets. Grate very finely if using carrots or beets. Blend the sprouts separately. Place the carrots/beets in a bowl with a little salt and let them stand for five minutes to allow the vegetables to release their moisture. Then go ahead and make the dough.
- If you are using vegetables that release a lot of moisture, such as zucchini or cucumbers, add less water to the sprouts when blending.
- I like to keep this high-protein roti simple because I serve it just like your regular roti, but you can add spices if you like, such as pepper, turmeric, cumin, coriander or mint, and garlic or ginger.
How to make high protein roti
Place sprouts and baby spinach in a blender jar with 1 cup water. Blend until very smooth.
Pour into a large bowl.
Add 2 cups of flour and salt to the bowl.
Knead until a smooth dough is formed, adding more flour if necessary, a little at a time. The dough should be soft but not sticky. Cover the bowl with a lid and keep aside for at least 30 minutes.
Divide the dough into 12 parts. Roll each into a smooth ball. Place on a floured surface and sprinkle some flour on top.
Roll into a roti about seven inches in diameter. Sprinkle more flour if necessary. Try to roll the bread so that the density is even. It may not be possible the first time you make roti, but with practice you will get better at it.
Heat a cast iron griddle or tawa. Place the roti in a hot frying pan and wait until small bubbles form.
Flip and brush with some oil or spray with cooking spray. You can also skip oil or cooking spray altogether for oil-free roti. Cook until brown spots appear on the bottom, then flip again and cook for a few more seconds. Serve hot.
Helpful Tips
- Make sure you blend the sprouts really finely. Any large pieces of sprouts will make the rotis difficult to roll.
- The bread dough should be soft but not sticky or sticky, or it will make the rotis very difficult to roll out. If the dough is sticky, add more flour.
- Always allow time (at least 30 minutes) to rest after kneading the roti. This makes the rotis easier to roll. Flour the surface and rolling pin and move the roti frequently while rolling so that it does not stick to the surface.
- You can use as little or as much salt in this recipe depending on your taste and health needs. I usually add a tsp. Since Indian rotis are dipped in curries or sauces that usually contain salt, you will hardly notice if the roti is low in salt.
- Wrap the rotis in a kitchen towel after frying until ready to serve. This keeps them soft. Serve immediately.
Storage instructions
Rotis should ideally be eaten right after they are made, as that is when they are at their freshest and softest. The loaves will harden as they stand. For best taste and texture, make as many rotis as needed at a time and store the dough in the refrigerator for up to three days. You can freeze bread dough for up to three months.
If you have leftover rotis on hand, refrigerate them in an airtight container for up to four days. Spray some water on the top of the roti and reheat in the griddle or microwave until warm and soft again.
Love this high-protein roti recipe? Check out more Indian bread recipes at Holy Cow Vegan!
High protein bread
A healthy, high-protein roti made with the nutritious goodness of mung (mung bean) sprouts, spinach and whole wheat flour. It is probably the healthiest roti in the world and it is very soft and very, very tasty. Roti is perfect for weight loss but is also great if you just want to sneak more healthiness into your family meals.
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Recipe review
Serving: 12 roti
Calories: 160kcal
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instructions
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Place sprouts and baby spinach in a blender jar with 1 cup water. Blend until very smooth. Place in a large bowl.
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Add 2 cups of flour and salt to the bowl. Knead until a smooth dough is formed, adding more flour if necessary, a little at a time. The dough should be soft but not sticky. Cover the bowl with a lid and keep aside for at least 30 minutes.
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Divide the dough into 12 parts. Roll each into a smooth ball. Place on a floured surface and sprinkle some flour on top.
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Roll into a roti about seven inches in diameter. Sprinkle more flour if necessary. Try to roll the bread so that the density is even. It may not be possible the first time you make roti, but with practice you will get better at it.
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Heat a cast iron griddle or tawa. Place the roti in a hot frying pan and wait until small bubbles form.
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Flip the roti over and brush with some oil or spray with cooking spray. You can also skip oil or cooking spray altogether for oil-free roti. Cook until brown spots appear on the bottom, then flip again and cook for a few more seconds. Serve hot.
Recipe notes
- Blend the sprouts really finely. Any large pieces of sprouts will make the rotis difficult to roll.
- The bread dough should be soft but not sticky or sticky, or it will make the rotis very difficult to roll out. If the dough is sticky, add more flour.
- Always allow time (at least 30 minutes) to rest after kneading the roti. This makes the rotis easier to roll. Flour the surface and rolling pin and move the roti frequently while rolling so that it does not stick to the surface.
- You can use as little or as much salt in this recipe depending on your taste and health needs. I usually add a tsp. Since Indian rotis are dipped in curries or sauces that usually contain salt, you will hardly notice if the roti is low in salt.
- Wrap the rotis in a kitchen towel after frying until ready to serve. This keeps them soft. Serve immediately.
nutrition
Worship: 1roti | Calories: 160kcal | Sugars: 29g | Protein: 6g | Fat: 3g | Saturated Fat: 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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