Transform Your Daily Chapati: Simple Protein-Boosting Tips

Chapati, also known as roti, is a cornerstone of Indian cuisine, enjoyed across various meals. While it's a good source of carbohydrates, there are numerous ways to enrich it with protein to meet your daily nutritional needs. Here are some effective strategies to boost the protein content of your daily roti.

Why is Protein Important?

Protein is essential for overall health. It plays a crucial role in building and repairing tissues, producing enzymes, hormones, and antibodies that ensure the body functions properly. Protein also supports muscle strength, helps with weight management by increasing satiety, and contributes to healthy bones.

Fortify with Besan (Gram Flour)

Enhance your roti by adding 2-3 tablespoons of besan (gram flour) to your regular wheat flour. Besan is a rich source of plant-based protein and adds a subtly nutty flavor. Approximately 100 grams of besan provides 22 grams of protein. It also boasts a low glycemic index and is high in soluble fiber, which helps lower bad cholesterol (LDL) and promote heart health.

Incorporate Sattu (Roasted Gram Flour)

Another excellent option is to mix sattu with your regular atta (wheat flour). This boosts both the protein and fiber content. A recommended ratio is 2 parts wheat flour to 1 part sattu for soft, protein-packed chapatis. Around 100 grams of sattu provides 20-22 grams of protein and is also rich in fiber, iron, and magnesium.

Add Soy Flour

Mixing a small quantity of soy flour or powdered soya granules into your roti dough is a smart way to increase its protein content. Per 100 grams, soya granules offer approximately 52 grams of protein and are also a good source of dietary fiber, calcium, magnesium, and phosphorus.

Stuff with Paneer or Tofu

If you're seeking a change from plain roti, try making stuffed roti with grated paneer (Indian cheese) or mashed tofu, seasoned with spices and herbs. This creates a delicious and filling high-protein meal. Approximately 100 grams of paneer contains 18 grams of protein, while a similar amount of tofu provides 8-10 grams of protein.

Incorporate Seeds

Grind and mix flaxseeds, chia seeds, or sunflower seeds into your flour dough. These seeds provide plant-based protein, fiber, and healthy fats. About 100 grams of chia seeds offer 16.5 grams of protein, and 100 grams of flax seeds provide 18.3 grams of protein.