Whole Wheat Naan – Nutritional Breakdown and Ingredients
Whole wheat naan is a beloved flatbread commonly prepared using simple yet wholesome ingredients. It offers a rich, slightly nutty flavor and soft, chewy texture that makes it a perfect accompaniment to a wide variety of dishes, from curries to dips. This traditional bread, made from whole wheat flour, is an excellent source of fiber and protein, providing both essential nutrients and a satisfying base for your meals.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Energy | 286 kcal |
| Protein | 10.2 g |
| Total Fat | 6.7 g |
| Saturated Fat | 2.91 g |
| Carbohydrates | 46.21 g |
| Fiber | 4.8 g |
| Sugar | 3.4 g |
| Calcium | 59 mg |
| Iron | 1.73 mg |
| Magnesium | 68 mg |
| Phosphorus | 188 mg |
| Potassium | 185 mg |
| Sodium | 467 mg |
| Zinc | 1.24 mg |
| Copper | 0.158 mcg |
| Manganese | 1.4 mg |
| Selenium | 11.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.176 mg |
| Riboflavin (B2) | 0.18 mg |
| Niacin (B3) | 3.58 mg |
| Vitamin B6 | 0.128 mg |
| Folate (B9) | 16 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 1.32 mg |
| Vitamin D2 | 0.0 mcg |
Key Ingredients
- Whole Wheat Flour: The primary ingredient in whole wheat naan, this flour provides a rich source of dietary fiber and essential nutrients, including magnesium, phosphorus, and iron.
- Water: Essential for the dough’s consistency and moisture.
- Yeast: Used for leavening the dough, creating the fluffy texture that naan is known for.
- Olive Oil (or Ghee): Adds richness and a soft texture to the bread, as well as healthy fats.
- Salt: Enhances flavor and helps with the fermentation process.
- Sugar: A small amount of sugar is used to activate the yeast and promote fermentation.
- Baking Powder: Often added to ensure the naan rises and becomes light and airy.
Allergen Information
This recipe contains gluten, as it is made from whole wheat flour, which may be unsuitable for individuals with gluten sensitivities or celiac disease. It also includes dairy if prepared with ghee or butter, making it unsuitable for vegans or those with dairy allergies. Additionally, the naan contains yeast, which may be an issue for those with yeast sensitivities.
Dietary Preferences
- Vegetarian: Whole wheat naan is typically vegetarian, depending on the type of fat used (ghee or butter).
- Vegan (if adjusted): To make this naan vegan-friendly, substitute ghee or butter with plant-based oils such as olive or coconut oil.
- High in Fiber: Thanks to whole wheat flour, this naan provides a significant amount of fiber, promoting digestive health and satiety.
- Protein-Rich: The naan is a good source of protein, contributing 10.2 grams per serving, making it a fulfilling addition to any meal.
Nutritional Benefits
Whole wheat naan is a balanced combination of macronutrients, offering a substantial portion of energy in the form of carbohydrates. The fiber content, at 4.8 grams per serving, contributes to digestive health and helps stabilize blood sugar levels. With 10.2 grams of protein, this bread can be a valuable addition to vegetarian or plant-based diets. The significant amount of iron, magnesium, and phosphorus further enhances its nutritional profile, contributing to bone health and metabolic function.
Cooking Tips & Advice
To ensure the perfect naan, follow these simple tips:
- Dough Consistency: Make sure the dough is soft but not too sticky. If it feels sticky, gradually add more flour as you knead. It should be smooth and elastic.
- Resting Time: Allow the dough to rest for at least an hour to give the yeast time to work its magic. This will help the naan rise and achieve a light, airy texture.
- High Heat: Naan is traditionally cooked in a tandoor, which reaches very high temperatures. While you can cook it in a regular oven, using a cast-iron skillet on high heat will mimic the tandoor and give the bread a charred, authentic flavor.
- Optional Toppings: After baking, you can brush the naan with melted butter or ghee, or sprinkle it with fresh herbs like cilantro or garlic for added flavor.
Conclusion
Whole wheat naan is a nutritious, fiber-rich bread that complements a wide range of dishes, from curries to grilled meats. With its high protein content, essential minerals like iron and magnesium, and rich flavor, it’s a wholesome choice for any meal. Whether you’re preparing a vegetarian feast or serving it alongside your favorite dishes, whole wheat naan brings both nutritional benefits and satisfying taste to your table.
