lunchdinner
Ragi Vegetable Roti (Nachni Roti)
Nutrient-dense finger millet (ragi) flatbreads mixed with grated vegetables and spices. Much lower GI than wheat rotis.
Prep 15 mins
Cook 15 mins
Serves 4
GI: Low (50-55)
Ingredients
0 / 11 checked
NUTRITION PER SERVING
Calories
145 kcal
Protein
4g
Carbs
26g
Fiber
4g
Fat
3g
YOUR SHOPPING LIST (11)
- • 1 cup ragi (finger millet) flour
- • 1/2 cup whole wheat flour (or use 100% ragi for gluten-free)
- • 1/2 cup grated carrot or bottle gourd
- • 1/4 cup finely chopped spinach or methi
- • 1 tsp cumin seeds or ajwain
- • 1/2 tsp turmeric (optional)
- • 1 green chili, finely chopped (optional)
- • 1 tbsp chopped coriander
- • Salt to taste
- • Warm water as needed (approx 3/4 cup)
- • Oil or ghee for cooking (1/2 tsp per roti)
Step-by-step Instructions
- 1In a large bowl, combine ragi flour, wheat flour, salt, cumin/ajwain, turmeric, chopped chili, coriander, and grated vegetables.
- 2Gradually add warm water and knead into a soft, pliable dough (slightly softer than regular wheat dough because ragi is gluten-free). Cover and rest 10 mins.
- 3Divide into 8 equal balls. On a plastic sheet or parchment, pat each ball into a thin circle using wet hands (easier than rolling for ragi).
- 4Heat a tawa (cast iron or non-stick). Carefully transfer roti to hot tawa.
- 5Cook on medium-high until small bubbles appear, flip, apply 1/2 tsp oil/ghee, press gently, flip again and cook until golden spots appear on both sides.
- 6Stack cooked rotis in a casserole or wrap in a clean kitchen towel to keep soft.
- 7Serve with dal, sabzi, or curd. Best eaten fresh.
DR. MEERA’S TIP
Ragi is exceptionally rich in calcium, iron, and antioxidants. Because it lacks gluten, the rotis are softer when patted by hand rather than rolled. Mix with a little wheat flour if you're new to ragi — gradually increase the ratio.
Blood sugar note: Ragi has a significantly lower glycemic index than wheat. Great for rotis if you usually eat 3-4 wheat rotis — you can comfortably eat 2 ragi rotis with extra sabzi for the same glucose impact.