Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole-wheat flour, freshly measured | 260 g | Sweet · Cooling |
 Fennel seeds, lightly crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, divided for the griddle | 16 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 190 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 190 ml (about 3/4 cup) warm water for Fennel Whole-Wheat Roti; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Work crushed fennel and salt into the flour before adding warm water. Mix with the heat off for 1–2 minutes, lifting from the bottom until the ingredients are uniform and no clumps remain.
- Let the smooth dough relax and roll it into thin circles. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- For Fennel Whole-Wheat Roti, preheat the griddle over medium heat for 7 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Turn each bread when bubbles rise and finish with a trace of ghee. Hold the griddle at medium heat and allow 2–3 minutes on the first face and 1–2 minutes after turning, until the surface looks dry, brown freckles appear, and the center springs back.
- Stack the cooked breads under a clean cloth for 4 minutes so steam softens their surfaces; serve them warm rather than holding them on the griddle.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Fennel Whole-Wheat Roti is a freshly cooked flatbread intended to be eaten warm Vata: brush lightly with ghee and pair with a moist vegetable. Pitta: keep pungent fillings modest and avoid hard charring. Kapha: roll it thin, use little fat, and choose one modest bread.
USDA Nutrition Facts for Fennel Whole-Wheat Roti
| Nutrient | Per 100g | Per Serving (1 serving (118g)) |
|---|---|---|
| Energy (Calories) | 219 kcal | 260 kcal |
| Protein | 7.4 g | 8.8 g |
| Total Carbohydrates | 39.9 g | 47.4 g |
| Dietary Fiber | 6.3 g | 7.5 g |
| Total Sugars | 0.2 g | 0.3 g |
| Total Fat | 4.9 g | 5.8 g |
| Calcium | 32.7 mg | 38.9 mg |
| Iron | 2.17 mg | 2.58 mg |
| Magnesium | 79.5 mg | 94.3 mg |
| Phosphorus | 200.6 mg | 238.3 mg |
| Potassium | 217 mg | 257 mg |
| Sodium | 330 mg | 392 mg |
| Zinc | 1.47 mg | 1.74 mg |
| Copper | 0.24 mg | 0.28 mg |
| Manganese | 2.29 mg | 2.73 mg |
| Selenium | 33.8 µg | 40.2 µg |
| Vitamin C | 0.2 mg | 0.3 mg |
| Vitamin A (RAE) | 28.4 µg | 33.7 µg |
| Vitamin E | 1.83 mg | 2.18 mg |
| Vitamin K | 1.3 µg | 1.6 µg |
| Thiamin (Vitamin B1) | 0.28 mg | 0.33 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.11 mg |
| Niacin (Vitamin B3) | 2.78 mg | 3.30 mg |
| Vitamin B6 | 0.23 mg | 0.27 mg |
| Folate (DFE) | 24.1 µg | 28.6 µg |
| Choline | 17.8 mg | 21.2 mg |
