Ragi Wheat Phulka Recipe – Diabetic Friendly Ragi Roti
Ragi Wheat Phulka is a healthy and diabetic-friendly version of the traditional Indian roti, made by combining the goodness of ragi flour (also known as finger millet or nagli) with whole wheat flour. This unique blend not only enhances the taste but also offers additional health benefits, particularly for those managing blood sugar levels. The ragi flour, known for its low glycemic index, is excellent for controlling blood sugar and is a nutritious addition to any meal. Whole wheat phulkas are already a staple in most Indian homes, but the addition of ragi makes them even more beneficial, ensuring a nutritious and satisfying main course.
Cuisine: Indian
Course: Main Course
Diet: Diabetic Friendly
Ingredients:
| Ingredient | Quantity |
|---|---|
| Ragi Flour (Finger Millet/Nagli) | 1/2 cup |
| Whole Wheat Flour | 1 cup |
| Salt | To taste |
| Oil | 1 teaspoon |
| Ghee | For serving |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Servings: 4-6
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 3 g |
| Carbohydrates | 20 g |
| Fat | 3 g |
| Fiber | 2 g |
| Sodium | 150 mg |
| Sugars | 1 g |
Instructions:
-
Prepare the Dough:
Begin by taking a large bowl and combining the ragi flour, whole wheat flour, and salt. Gradually add water to the dry ingredients, a little at a time, until the mixture begins to form a firm dough. Add 1 teaspoon of oil to coat the dough and knead it for a few more minutes, ensuring it becomes smooth and soft. -
Rest the Dough:
Once kneaded, divide the dough into equal portions. Cover the portions with a damp cloth or plastic wrap and let them rest for about 15 minutes. This resting period helps the dough to relax and makes rolling easier. -
Roll the Phulkas:
Preheat a tawa (griddle) on medium-high heat. While waiting for the tawa to heat up, take one dough ball and flatten it gently between your palms. Dust the dough ball with a little dry flour and roll it out into a thin circle, about 6 to 7 inches in diameter. Be gentle while rolling to maintain an even thickness. -
Cook the Phulka:
Place the rolled-out phulka onto the hot tawa. After a few seconds, you’ll notice small air pockets forming on the surface of the phulka. Flip it to the other side using tongs. Then, flip it back and press lightly with a napkin or kitchen towel to help it puff up. This is the key step for a soft, fluffy phulka. -
Fluff on Direct Flame:
Once the phulka begins to puff up on the tawa, carefully transfer it to the direct flame using tongs. Let it puff completely, turning it once to ensure both sides are cooked. The phulka should have a light golden-brown color with slight charred spots. -
Apply Ghee:
Remove the phulka from the flame and place it on a plate. Generously smear ghee on top for added flavor and richness. Repeat the process with the remaining dough portions. -
Serve:
Serve these nutritious ragi wheat phulkas hot with your favorite curry, dal, or vegetable side dish. For a complete diabetic-friendly meal, pair them with Horsegram Dal, Keerai Masiyal, and a refreshing Beetroot, Carrot & Cucumber Salad with Peanuts.
Pro Tips:
- To achieve perfectly puffed phulkas, ensure that the tawa is hot and evenly heated.
- Always rest the dough for a few minutes to make rolling out the dough easier and more manageable.
- You can store leftover phulkas in an airtight container. Just reheat them on a tawa or microwave before serving.
This Ragi Wheat Phulka recipe is not only easy to prepare but also makes a healthy and satisfying meal. Its low glycemic index and rich nutritional content, including fiber and essential minerals, make it an ideal choice for those with diabetes or anyone seeking a healthier alternative to regular roti.
