Low Sodium Legumes Rotis
Discover a wholesome twist on traditional flatbread with these Low Sodium Legumes Rotis—a nutrient-packed, heart-healthy recipe that's perfect for anyone seeking a flavorful yet mindful meal option. Made with a unique blend of chickpea flour, whole wheat flour, and red lentil flour, these rotis deliver an earthy, protein-rich base enhanced by aromatic spices like cumin and coriander. The dough is lightly kneaded to create soft, pliable flatbreads that cook up beautifully in just minutes on a hot skillet. With minimal sodium and the option to garnish with fresh cilantro, these rotis are ideal for pairing with salads, soups, or curries for a satisfying, low-salt meal. Easy to make and packed with fiber and plant-based protein, this recipe is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup Chickpea flour (Besan)
- 1 cup Whole wheat flour
- 0.5 cup Red lentil flour
- 0.75 cup Water
- 2 tablespoons Olive oil
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh cilantro (optional)
Instructions
In a large mixing bowl, combine chickpea flour, whole wheat flour, and red lentil flour. Use a whisk or fork to ensure they are evenly mixed.
Add ground cumin, ground coriander, and black pepper to the flour mixture, stirring thoroughly to distribute the spices evenly.
Pour olive oil into the flour mixture and mix until the flour has a crumbly texture.
Gradually add water while mixing until the dough starts to come together. The dough should be soft but not sticky. If it's too sticky, add a little more whole wheat flour, a tablespoon at a time.
Knead the dough gently for about 5 minutes until smooth. Cover with a damp cloth and let it rest for at least 10 minutes.
Divide the dough into 8 equal portions and roll each into a ball.
Flatten and roll out each dough ball on a lightly floured surface into a thin circle, approximately 6-7 inches in diameter.
Heat a non-stick skillet or a cast-iron pan over medium-high heat.
Place a rolled-out roti on the hot skillet. Cook for about 1-2 minutes until bubbles start to form on the surface.
Flip the roti over and cook for another 1-2 minutes until golden brown spots appear. Press down with a spatula for even cooking if needed.
Optionally, brush each roti lightly with olive oil after cooking, especially if you prefer a softer texture.
Repeat the process with the remaining dough balls.
Sprinkle freshly chopped cilantro over the rotis before serving if desired.
Nutrition Facts
Calories |
1372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.6 g | 52% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 101 mg | 4% | |
| Total Carbohydrate | 199.7 g | 73% | |
| Dietary Fiber | 35.9 g | 128% | |
| Total Sugars | 15.4 g | ||
| Protein | 60.3 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 183 mg | 14% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 2200 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
