Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole-wheat flour, freshly measured | 250 g | Sweet · Cooling |
 Sesame seeds, toasted | 28 g | Sweet, Bitter, Astringent · Heating |
 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 Sesame Whole-Wheat Roti; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Mix toasted sesame and salt through the flour and add warm water. Mix with the heat off for 1–2 minutes, lifting from the bottom until the ingredients are uniform and no clumps remain.
- Knead until elastic, rest, and roll the portions into slim rounds. Knead for 7–8 minutes, keep the dough covered for 15–20 minutes, then roll on a lightly dusted surface to 2–3 mm.
- For Sesame Whole-Wheat Roti, preheat the griddle over medium heat for 5 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Toast each face until freckled and add a light ghee finish. Give the spices about 30 seconds before adding the larger pieces, then continue over medium-low heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Stack the cooked breads under a clean cloth for 7 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)
Sesame 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 Sesame Whole-Wheat Roti
| Nutrient | Per 100g | Per Serving (1 serving (122g)) |
|---|---|---|
| Energy (Calories) | 236 kcal | 288 kcal |
| Protein | 7.8 g | 9.5 g |
| Total Carbohydrates | 38.2 g | 46.6 g |
| Dietary Fiber | 6.2 g | 7.5 g |
| Total Sugars | 0.2 g | 0.3 g |
| Total Fat | 7.4 g | 9.0 g |
| Calcium | 74.9 mg | 91.3 mg |
| Iron | 2.68 mg | 3.27 mg |
| Magnesium | 90.7 mg | 110.7 mg |
| Phosphorus | 219.1 mg | 267.3 mg |
| Potassium | 213 mg | 260 mg |
| Sodium | 321 mg | 392 mg |
| Zinc | 1.78 mg | 2.17 mg |
| Copper | 0.45 mg | 0.55 mg |
| Manganese | 2.22 mg | 2.71 mg |
| Selenium | 33.6 µg | 41.0 µg |
| Vitamin A (RAE) | 27.5 µg | 33.6 µg |
| Vitamin E | 1.74 mg | 2.12 mg |
| Vitamin K | 1.3 µg | 1.5 µg |
| Thiamin (Vitamin B1) | 0.30 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.12 mg |
| Niacin (Vitamin B3) | 2.80 mg | 3.41 mg |
| Vitamin B6 | 0.25 mg | 0.31 mg |
| Folate (DFE) | 28.1 µg | 34.3 µg |
| Choline | 18.2 mg | 22.2 mg |
