Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole-wheat flour, freshly measured | 170 g | Sweet · Cooling |
 Finger millet flour, freshly sifted | 110 g | Sweet, Astringent · Cooling |
 Cumin seeds, lightly crushed | 5 g | Pungent, Bitter · Heating |
 Ghee, divided for the griddle | 18 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 Ragi Wheat Roti; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Distribute the finger-millet flour and cumin evenly through the wheat. Mix with the heat off for 45 seconds, lifting from the bottom until the ingredients are uniform and no clumps remain.
- Knead with warm water, rest, and roll carefully to prevent cracks. Knead for 7–8 minutes, keep the dough covered for 18–23 minutes, then roll on a lightly dusted surface to 2–3 mm.
- For Ragi Wheat Roti, preheat the griddle over medium heat for 6 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Cook both faces over medium heat and serve the rotis warm. 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.
- For Ragi Wheat Roti, 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)
Ragi 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 Ragi Wheat Roti
| Nutrient | Per 100g | Per Serving (1 serving (124g)) |
|---|---|---|
| Energy (Calories) | 223 kcal | 277 kcal |
| Protein | 6.3 g | 7.8 g |
| Total Carbohydrates | 39.9 g | 49.5 g |
| Dietary Fiber | 6.2 g | 7.8 g |
| Total Sugars | 0.2 g | 0.3 g |
| Total Fat | 5.1 g | 6.3 g |
| Calcium | 103.0 mg | 128.0 mg |
| Iron | 2.92 mg | 3.63 mg |
| Magnesium | 83.2 mg | 103.4 mg |
| Phosphorus | 173.7 mg | 215.8 mg |
| Potassium | 240 mg | 299 mg |
| Sodium | 317 mg | 394 mg |
| Zinc | 1.50 mg | 1.87 mg |
| Copper | 0.30 mg | 0.37 mg |
| Manganese | 2.13 mg | 2.65 mg |
| Selenium | 24.6 µg | 30.5 µg |
| Vitamin C | 0.08 mg | 0.10 mg |
| Vitamin A (RAE) | 31.4 µg | 39.0 µg |
| Vitamin E | 1.26 mg | 1.56 mg |
| Vitamin K | 1.7 µg | 2.1 µg |
| Thiamin (Vitamin B1) | 0.26 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.12 mg |
| Niacin (Vitamin B3) | 2.04 mg | 2.53 mg |
| Vitamin B6 | 0.15 mg | 0.19 mg |
| Folate (DFE) | 15.2 µg | 18.8 µg |
| Choline | 11.7 mg | 14.6 mg |
