Do food habits have trends? Do we eat things that are "fashionable and trendy"? Is that what we are doing with millets and organic grains? While eating food that has ancient roots and has always been a part of our cuisine might seem like the new trend, there are several health benefits attached to it that are hard to ignore and definitely worth taking a shot at. One such flatbread that is becoming very popular in mainstream urban cuisine is the jowar roti, also known as sorghum flatbread.
Jowar, or sorghum, is a versatile and ancient millet that has been a staple grain in Indian cuisine for centuries. As a gluten-free and nutritious alternative to wheat, jowar has gained popularity in recent years due to its numerous health benefits. This drought-resistant grain is rich in fibre and essential vitamins, supporting overall well-being. In fact, Indian cuisine boasts a variety of rotis made from different millets. In addition to jowar roti, Indian cuisine has other millet-based rotis, such as bajra roti and ragi roti, each offering distinct nutritional profiles and tastes.
Recipe - Nisa Homey
Jowar roti holds a significant place in Indian cuisine and is cherished for its health benefits. It stands out for its unique texture, and it requires skill and practise to roll and cook, but its delicate taste makes it worth the effort. This traditional flatbread is not only delicious but also very healthy, making it a popular choice among health-conscious individuals. Let us look at the various health benefits of jowar roti and why it deserves a spot on your plate.
Gluten-Free Goodness
For those with gluten sensitivities or celiac disease, jowar roti is a blessing. Jowar is naturally gluten-free, making it an excellent alternative to wheat-based flatbreads. By swapping maida or atta chapati with jowar roti in your diet, you can enjoy the pleasure of bread without the worry of digestive discomfort often associated with gluten-containing grains.
Rich in Dietary Fibre
Jowar roti is a fibre-rich food that aids in digestion and supports a healthy gut. The high fibre content helps regulate bowel movements, prevents constipation, and promotes overall digestive health. Consuming jowar roti regularly can help maintain a smooth and efficient digestive process, contributing to better nutrient absorption and waste elimination.
Diabetes-Friendly
Jowar roti has a really low glycemic index, meaning it releases glucose into the bloodstream at a slower rate compared to high-glycemic foods. This characteristic makes it an ideal choice for individuals with diabetes or those aiming to manage blood sugar levels. Including jowar roti in your meals can help stabilise blood sugar spikes, promote better glycemic control, and reduce the risk of diabetic complications. A low glycemic index also means it is great for any weight loss goals you might have.
Packed with Essential Nutrients
Jowar is a nutritional powerhouse, rich in essential vitamins and minerals. It is a good source of iron, which helps prevent anaemia and supports oxygen transport in the body. Additionally, jowar contains B-complex vitamins, which are essential for energy production and maintaining healthy skin, hair, and nails. The abundance of magnesium in jowar contributes to bone health and muscle function.
Weight Management
Jowar roti is a great addition to weight management diets. The fibre content aids in creating a feeling of fullness, reducing overall calorie intake, and keeping you satiated for a longer period of time. Moreover, the slow release of glucose into the bloodstream helps control hunger and curb cravings. By replacing high-calorie, refined wheat products with jowar roti, you can support your weight loss or maintenance goals in a nutritious way.
Heart Health
Jowar contains antioxidants like phenolic compounds, which contribute to heart health by reducing oxidative stress and inflammation. The low levels of saturated fats and cholesterol in jowar roti make it heart-friendly and help lower the risk of cardiovascular diseases. Including jowar roti as part of a balanced diet, along with other heart-healthy foods, can be beneficial for maintaining a healthy cardiovascular system.
Jowar Roti Recipe
Jowar roti is eaten with different dishes in different parts of the country. Pairing jowar roti with traditional dishes makes you enjoy the flatbread more. In Maharashtra, it is relished with zesty pithla or spicy vangi bhaji. When in Rajasthan, savour it with the classic panchmel dal or gatte ki sabzi. For a taste of Gujarat, pair it with the comforting undhiyu or dal dhokli. And finally, in Andhra style, relish it with the delectable avakaya pickle or gongura mutton.
After looking at all these health benefits of jowar and the lovely roti-sabji pairings you can try out, let us quickly go through a simple recipe for the dish.
Ingredients:
- 1 cup jowar flour
- 1/4 teaspoon salt (adjust to taste)
- Warm water (approximately 1/2 to 3/4 cup)
- Ghee or oil (for brushing)
Method:
- In a mixing bowl, add the jowar flour and salt. Mix well to ensure the salt is evenly distributed throughout the flour.
- Gradually add warm water to the flour, little by little, and start kneading. Use your hands to knead the dough until it comes together. The amount of water needed may vary depending on the quality of the jowar flour, so add water cautiously.
- Continue kneading the dough until it becomes smooth and pliable. The texture of the jowar dough is different from wheat dough and may feel slightly crumbly, but it should hold together well.
- Divide the dough into small, lemon-sized balls. You can make approximately 6–8 balls with this quantity of dough.
- Take one dough ball and flatten it slightly between your palms.
- Using a rolling pin, lightly dust the dough ball with some jowar flour and roll it out into a circular shape. Be gentle, as jowar roti is more delicate than wheat roti.
- Heat a tawa or non-stick pan on medium heat. Once hot, carefully place the rolled jowar roti on the tawa.
- Cook the roti on one side for about 1–2 minutes, or until you see bubbles forming on the surface.
- Flip the roti and cook the other side for another minute or so. You may press the roti lightly with a clean cloth or a flat spatula to help it puff up.
- Once both sides are cooked and lightly browned, remove the jowar roti from the tawa and place it on a plate.
- Optionally, you can brush some ghee on the roti to make it even more delicious.
- Repeat the process with the remaining dough balls until all the jowar rotis are cooked.
- Your jowar rotis are now ready to serve! Enjoy them hot with your favourite Indian curries, sabzis, dals, or chutneys.