Who doesn't love that crispy outside and soft inside yummy parathas and rotis? But, are you concerned about the nutrients in rotis as you aim to become a little extra health conscious nowadays?
Introducing the Ancient organic wheat - Khapli Wheat. If you are looking for a healthier alternative to regular wheat rotis or just to spice up your daily menu, look no further than trying out some Khapli wheat Atta recipes.
Nutrient-filled Khapli Wheat has a unique flavour and texture that will make your taste buds sing.
One of the most delicious ways to add Khapli wheat into your diet is by making rotis or chapatis. Using Khapli wheat flour instead of regular wheat flour adds an extra layer of flavour and nutrition to your daily diet.
In this article, we'll discuss some delicious Khapli wheat atta recipes, so you can experience the magic of this ancient grain for yourself.
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But first, let's understand what makes Khapli wheat so special.
What Is Khapli Wheat?
Khapli wheat, also known as Emmer wheat, is an ancient grain cultivated for over 5,000 years. It is a heritage grain from wild wheat grass. It is made organically without any changes in the chromosome level of the plant.
It contains all parts of the wheat kernel, making it a whole grain. Thus it is more nutrient-dense than regular wheat flour, which has undergone many changes at the chromosome level.
Due to this, the Khapli wheat has lesser amount of gluten as compared to regular wheat.
Gluten-free foods are becoming more popular in the modern health industry. Khapli wheat is low in gluten and eases your digestion.
And because it is a whole grain, it has a lower glycemic index than regular wheat flour, which means it won't cause a rapid spike in blood sugar levels.
The health benefits of Khapli wheat just don't stop here. Read on to understand more health benefits of Khapli Wheat.
Health Benefits of Khapli Wheat
The health benefits of Khapli wheat are numerous as compared to regular wheat.
What makes Khapli wheat stand out is the following:
- It is more protein-rich than regular wheat and a good source of iron, magnesium, and essential fibre.
- Khapli wheat contains less gluten than regular wheat, and if you wish to go for a diet with less gluten without compromising on taste, khapli wheat is the best choice.
- Due to its low gluten content, Khapli wheat is easily digestible and a great friend for diabetes.
- Due to its high fibre content, it keeps you satiated for a long time. Hence, it prevents you from snacking and is best for weight watchers.
Khapli Wheat Atta Recipes
Consuming Khapli Atta regularly in your diet will make you feel lighter and more energetic in your day-to-day activities. It may also help you to be fitter ,particularly if you are a weight watcher.
After reading about the benefits you must be wondering how to include this natural treasure in your diet?
There are a variety of ways in which you can incorporate Khapli Wheat Atta in your daily diet. Here are three delicious and nutritious recipes for you to try out :
Recipe 1: Khapli Wheat Porridge
Porridge is a traditional Indian dish that is easily digestible and friendly for weight watchers. How about a highly nutritious and delicious replacement for regular porridge? Khapli Wheat Porridge has your back here.
Prep Time: 5 mins
Cook Time: 40 mins
Ready in 45 mins
Course: Breakfast, Snack, Dinner
Ingredients:
- 1 cup Khapli wheat grains
- 4 cups water
- 1 cup milk (optional)
- 2-3 tablespoons of jaggery or sweetener of your choice
- 1/2 teaspoon cardamom powder
- A pinch of salt
- Chopped nuts and dried fruits for garnish (optional)
Method:
- Rinse the Khapli wheat grains thoroughly under running water to remove dirt.
- In a large saucepan, add the washed Khapli wheat grains and water. Boil over medium heat.
- Once it starts boiling, reduce the heat to low and let it simmer for 30-40 minutes or until the grains become soft and cooked.
- Stir occasionally to prevent the grains from sticking to the bottom of the pan.
- If desired, add milk to the porridge for a creamier texture. You can add it during the cooking or after the grains are cooked.
- Add jaggery or your preferred sweetener to the porridge and mix well until it dissolves completely. Adjust the sweetness according to your taste.
- Stir in the cardamom powder and a pinch of salt for added flavor.
- Cook the porridge for 5-10 minutes on low heat, allowing the flavours to blend.
- Once the porridge reaches your desired consistency, remove it from the heat.
- Serve the Khapli wheat porridge hot in bowls. You can garnish it with chopped nuts and dried fruits like almonds, cashews, raisins, or shredded coconut.
Khapli wheat porridge is not only delicious but also packed with nutrients. It is rich in dietary fibre, proteins, vitamins, and minerals.
It provides sustained energy and is a great breakfast option or a wholesome snack. The natural sweetness from jaggery and the aromatic flavour of cardamom makes it a comforting and satisfying dish.
Are you a lover of South Indian Cuisine? Don't worry. We have covered you. Find a great healthy alternative to dosa.
Recipe 2: Khapli Wheat Dosa
Khapli wheat dosa is a nutritious and flavorful variation of the traditional South Indian dosa made using Khapli wheat. This wholesome grain adds a unique taste and texture to the dosa, making it a healthier alternative to regular rice-based dosa.
Ingredients:
- 1 cup Khapli wheat grains
- 1/4 cup urad dal (split black gram)
- 1/2 teaspoon fenugreek seeds
- Salt to taste
- Water for grinding
- Oil or ghee for cooking
Method:
- Wash the Khapli wheat grains, urad dal, and fenugreek seeds separately. Soak them in water overnight or for at least 6-8 hours.
- In a blender or wet grinder, grind the soaked Khapli wheat grains, urad dal, and fenugreek seeds together into a smooth batter. Add water gradually as needed to achieve a slightly thick pouring consistency.
- Transfer the batter to a large bowl and add salt. Mix well and let it ferment for 6-8 hours or overnight. Fermentation helps in making the dosas light and airy.
- After fermentation, give the batter a good stir. If the batter has become too thick, add a little water to adjust the consistency.
- Heat a dosa tawa or a non-stick skillet over medium heat. Once hot, drizzle a few drops of oil or ghee and spread it evenly using a kitchen towel or spatula.
- Pour a ladleful of the Khapli wheat dosa batter onto the centre of the tawa and spread it in a circular motion to form a thin and even dosa.
- Cook the dosa for a few minutes until the bottom turns golden brown and crispy. Drizzle a little oil or ghee around the edges of the dosa.
- Flip the dosa using a spatula and cook the other side for a minute or two.
- Once both sides are cooked to perfection, transfer the dosa to a serving plate. Repeat the process with the remaining batter to make more dosas.
- Serve the Khapli wheat dosa hot with coconut chutney, sambar, or any other accompaniment of your choice.
It is a healthier alternative to regular dosas as it is high in dietary fibre, proteins, and other essential nutrients.
The nutty flavour and slightly grainy texture of Khapli wheat add a unique touch to this classic South Indian dish.
Enjoy your Khapli wheat dosa as a breakfast or a light meal, and experiment with different toppings and fillings to suit your taste preferences!
Are you ready for another lip-smacking Khapli wheat atta recipe?
Recipe 3: Avocado Sprouts Khapli Wheat Paratha
Are you running out of lunch box ideas? Adding nutrients to your kids' diet is a challenging process. Here is a simple yet nutritious idea.
Soft inside and crispy outside, this Avocado Khapli paratha has wholesome nutrients for everyone. It is simple and easy to make.
We are sure your little munchkins will love it as much as we do.
Prep Time: 15 mins
Cook Time: 10 mins
Ready in 25 mins
Course: Breakfast, Snack, Dinner
Ingredients:
- 1 medium ripened avocado butter fruit pulped
- ½ cup steamed moong sprouts
- 1 cup Khapli wheat flour
- 2 tablespoons sattu flour
- ¼ teaspoon cumin powder
- ½ teaspoon grated ginger
- ¼ teaspoon crushed black pepper or red chilli powder
- 1 teaspoon lime juice
- 1 tablespoon coriander finely chopped
- 2 tablespoons A2 desi cow ghee [to cook the parathas]
- Salt to taste
- 1/4 cups water to knead the dough
Method:
- Peel the avocado and scoop the pulp out.
- Mash the pulp.
- Add the steamed sprouts, ginger, red chilli powder or black pepper powder, cumin powder, coriander leaves, and salt to the mashed avocado pulp.
- Add lemon juice and mix well.
- Then add Khapli wheat flour and sattu flour and mix well.
- Knead the dough. Cover and rest for 15 minutes.
- Make balls from the dough and roll them into a big paratha with a rolling pin.
- Heat a tawa on medium heat, place the paratha and let it cook.
- As bubbles pop, flip to the other side and drizzle some ghee.
- Flip again and drizzle desi ghee on the other side until golden on both sides.
- Serve hot with raita, any homemade dips or yoghurt.
This paratha is loaded with nutrients and is extra flavourful. Your little ones will surely love it, and it's a win for you too, as it has all the needed nutrients.
FAQS
How long can I store Khapli roti?
A cooked Khapli roti can last for 3-4 days if it is stored inside a refrigerator. One should also take care of moisture. Storing cooked rotis in an air-tight container is the best option, if you're looking to preserve your chapatis for a few days. You can also wrap the chapatis with aluminum foil to keep the freshness intact.
What is the nutritional value of a Khapli roti?
The approximate nutritional value of a khapli roti is as follows:
Calories - 120-150 Kcal Carbs - 18-22 gm Protein - 3-4 gm Fat - 5-7 gm Fiber - 2-3 gm
Are there any Khapli wheat snacks available?
Yes, there are Khapli wheat snacks like biscuits and namkeens made from Khapli wheat flour, which is considered a healthier choice.
How many calories are in Khapli wheat roti?
Khapli wheat roti typically has around 70-80 calories, making it a nutritious and energy-rich choice for a meal.
What are the benefits of consuming Khapli wheat?
Khapli wheat offers several benefits, including better digestion, increased fiber intake, and improved overall nutrition. It is also believed to be a good choice for those seeking a healthier diet.
Conclusion
If you're curious to try these delicious and healthy recipes don't have a second thought. Whether you're a seasoned cook or a beginner in the kitchen, these Khapli wheat atta recipes are simple and easy to follow.
Khapli wheat flour is a nutritious and delicious alternative to regular wheat flour. It's low in gluten, high in fibre, and full of flavour. And with our simple Khapli wheat atta recipes, you can easily add this ancient grain to your diet.
Check out the Two Brothers India Shop today and add this organic and nutritious Khapli wheat to your grocery list.
The result is a mouth-watering and healthy flatbread that you can enjoy with your favourite curries or as a standalone snack. Take a step towards a healthy life today.
Give it a try and see why Khapli wheat has been a staple of Indian cuisine for thousands of years!
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