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mixed sprouts and bajra roti recipe is a daily fare which can be served with any sabzi of your choice. Learn how to make sprouts roti for weight loss.

To make mixed sprouts and bajra roti, combine all the ingredients in a deep bowl and knead into a soft dough using enough warm water. Divide the dough into 6 equal portions. Roll out a portion of the dough into a 125 mm. (5") diameter circle using a little bajra flour for rolling. Heat a non-stick tava (griddle) and cook the roti, on a medium flame, using ¼ tsp of oil, till golden brown spots appear on both the sides. Repeat steps 3 and 4 to make 5 more rotis. Serve immediately.

Anaemia not only makes you look pale, but also makes you tired and irritable. Fortunately, it is easy to fight anemia if you know the right iron-rich foods to have. With the right ingredients, you can include this essential nutrient in almost all your meals. Here, for example, is a bajra sprouts roti, which you can have for Punjabi Breakfast, lunch or dinner. Both bajra and sprouts are nutrient-dense ingredients, which build your iron stores and help fight anaemia.

Sprouts are called ‘living food’ and are packed with a wealth of nutrients. They are not only protein rich which boosts metabolism and aid in weight loss, but the process of sprouting increases their nutrient content by manifold. Further they are easy to digest also. Read more benefits of sprouts. These nourishing beans with bajra make a perfect sprouts roti for weight loss which lends 84 calories and 2.5 g of fibre.

This easy gluten free sprouts roti makes a good pair with a bowl of curd. Phosphorus, magnesium, vitamin B1 and zinc are some other nutrients in which this roti is rich in. Step out of the stereotype that only aloo roti is tastier and try this nourishing version at least once in a week.

From healthy individuals to heart patients and even diabetics can include this bajra sprouts roti as a part of their daily meals. And why not kids? It’s a wise and healthy choice for the entire family. Benefit from the goodness of each ingredient used to make these wholesome rotis.

Tips for mixed sprouts and bajra roti. 1. The mixed sprouts used in this recipe should be mashed very well, else rolling these rotis becomes difficult. 2. Mixed sprouts can be replaced with any sprouts that you have handy. 3. Remember to serve it immediately, to enjoy its true texture and flavour.

Is Mixed Sprouts and Bajra Roti healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. Sprouts ( mixed sprouts) : Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.  On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin A, Vitamin C, Vitamin E, Vitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts. 

2. Bajra flour : Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet.  Bajra is a great option for those on a gluten free diet. Bajra is rich in Magnesium which improves insulin response by lowering insulin resistance which is good for Diabetics and healthy heart but to be had in restricted quantity and had with low fat curds or raita to minimise the carb impact. See here for the 18 benefits of bajra flour and why you should have it.

3. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

4. Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

5. Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits. 

6. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Mixed Sprouts and Bajra Roti?

Yes, this recipe is good for diabetics, heart and weight loss. Sprouts are a good source of fibre , good for diabetic and heart friendly. Bajra is rich in Magnesium which improves insulin response by lowering insulin resistance which is good for Diabetics and healthy heart. From healthy individuals to heart patients and even diabetics can include this bajra sprouts roti as a part of their daily meals. 

Can healthy individuals have Mixed Sprouts and Bajra Roti?

Yes, this is a perfect recipe for healthy living. 

One Mixed Sprouts and Bajra Roti is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Phosphorus : Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 84 calories that come from one Mixed Sprouts and Bajra Roti?

Walking (6 kmph) = 25 mins
Running (11 kmph) = 8 mins
Cycling (30 kmph) = 11 mins
Swimming (2 kmph) = 14 mins

Note: These values are approximate and calorie burning differs in each individual.