Ragi Wheat Phulka Recipe: Diabetic-Friendly Roti
Experience the wholesome delight of Ragi Wheat Phulka, a beautifully soft and nutritious flatbread that pairs wonderfully with various Indian dishes, making it a staple for those looking for diabetic-friendly meal options. Ragi, or finger millet, is a nutrient-rich grain celebrated for its high fiber content, which aids in managing blood sugar levels while adding a delightful earthy flavor to this traditional Indian roti.
Nutritional Information
| Nutrient | Amount per Serving (1 Phulka) |
|---|---|
| Calories | 80 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 10 mg |
| Total Carbohydrates | 15 g |
| Dietary Fiber | 3 g |
| Sugars | 0 g |
| Protein | 3 g |
Ingredients
| Ingredient | Quantity |
|---|---|
| Ragi Flour (Finger Millet/Nagli) | 1/2 cup |
| Whole Wheat Flour | 1 cup |
| Salt | To taste |
| Sunflower Oil | 1 teaspoon |
| Ghee (for serving) | As needed |
Preparation Time
| Activity | Time |
|---|---|
| Preparation | 10 minutes |
| Cooking | 15 minutes |
| Total | 25 minutes |
Servings
| Total Servings | 4 |
Instructions
-
Prepare the Dough
To start your culinary adventure with the Ragi Wheat Phulka, take a large mixing bowl and combine the ragi flour, whole wheat flour, and a pinch of salt. Gradually add water, little by little, until a firm and smooth dough forms. Once you achieve the desired consistency, drizzle in a teaspoon of sunflower oil, coating the dough lightly. Knead it for an additional few minutes to enhance its texture. -
Rest the Dough
After kneading, divide the dough into equal portions, roughly the size of a golf ball. Cover these dough balls with a damp cloth and let them rest for about 15 minutes; this resting period allows the gluten to relax, making rolling easier. -
Preheat the Tawa
While the dough is resting, preheat your tawa (a flat Indian griddle) over medium-high heat, ensuring it’s adequately heated to achieve that perfect phulka. -
Roll the Phulka
After the resting period, take one dough ball and flatten it slightly between your palms. Dust it lightly in whole wheat flour to prevent sticking, then roll it out gently into a circle approximately 6 to 7 inches in diameter, ensuring even thickness to promote uniform cooking. -
Cook the Phulka
Place the rolled-out phulka on the hot tawa. After a few seconds, watch as small air pockets begin to form. Flip the phulka over to the other side. Continue to cook, gently pressing the edges with a napkin or spatula to encourage it to puff up. Once it starts to rise, hold the phulka directly over the flame (if using a gas stove) with tongs, allowing it to puff fully. Flip it once more and cook for a few additional seconds to ensure it’s perfectly cooked. -
Serve Warm
Once the phulka is done, remove it from the tawa and place it on a serving plate. Generously smear with ghee while still hot to enhance the flavor. Repeat the rolling and cooking process with the remaining dough balls, stacking them on the plate as you go.
Serving Suggestions
For a wholesome and satisfying meal, serve your Ragi Wheat Phulka alongside a hearty Horsegram Dal, flavorful Keerai Masiyal, and a refreshing Beetroot, Carrot & Cucumber Salad with Peanuts. This combination not only completes a nutritious diabetic-friendly meal but also delights the palate with a variety of textures and flavors.
Tips for Success
- Hydration: Adjust the water content as needed based on the moisture level of your flours.
- Storage: If you have leftover phulkas, store them in an airtight container to maintain their softness.
- Flour Alternatives: Feel free to experiment with different flours for varied textures and flavors, such as bajra (pearl millet) or jowar (sorghum).
Indulge in this delightful Ragi Wheat Phulka that embodies the essence of Indian cuisine while catering to dietary needs, ensuring that every bite is not just a treat but also a step towards a healthier lifestyle. Enjoy your culinary journey with this fantastic recipe!
