Garlic Roti, Lehsun Roti recipe with step by step photos
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How to prepare the hara lehsun-
This is how hara lehsun looks.
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Cut the threads off the end of the hara lehsun and discard them.
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Place the hara lehsun on a chopping board and chop the hara lehsun finely using a sharp knife. Chopping it finely is very important for best mouthfeel.
Dough for garlic roti-
To make dough for garlic roti | healthy lehsun roti | lehsun roti for weight loss | garlic roti on tava | in a deep glass bowl put 1/4 cup jowar (white millet) flour. Jowar flour is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See 17 benefits of jowar and why you should have it.
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Add 1/4 cup bajra (black millet) 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.
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Add 1/4 cup whole wheat flour (gehun ka atta) Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.
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Further add 1/4 cup quick cooking rolled oats. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?
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Add 2 tbsp finely chopped fresh green garlic (hara lehsun) The most peculiar benefit of green garlic is due to its active ingredient, allicin. This works as a powerful antioxidant to boost your immune system and prevent against common infections like cough and cold as well as chronic diseases like cancer. It protects the heart by maintaining the levels of cholesterol in the body. It also soothes the digestive tract by treating intestinal microbes. Just chop green garlic and use it creatively to make rotis, pancakes, chutney etc.
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Add 1/2 tsp chilli powder.
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Add salt to taste.
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Mix well.
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Add enough warm water to make a soft dough.
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Knead into a soft dough.
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Cover the dough with a wet muslin cloth and keep aside for 5 minutes.
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Divide the dough into 4 equal portions.
Making the garlic roti-
Roll out each portion of the dough into a 125 mm. (5") diameter circle using a little whole wheat flour for rolling.
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Heat a non-stick tava (griddle) and cook each roti for 30 seconds without adding any oil.
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Flip over and cook the other side. We have still not added any oil.
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Add oil and cook one side of the garlic roti | healthy lehsun roti | lehsun roti for weight loss | garlic roti on tava | till golden brown. Flip over and cook the other side.
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Serve garlic roti | healthy lehsun roti | lehsun roti for weight loss | garlic roti on tava | immediately with homemade low fat curd or regular curds.
Health benefits of multigrain garlic roti-
Multigrain Garlic Roti -A Heart Friendly and Weight Loss Fare.
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Garlic is great for the heart and circulatory system. It helps reduce cholesterol in the body.
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The use of bajra flour, jowar flour, wheat flour and oats along make it rich in fibre. This nutrient is beneficial for weight loss as it keeps you full for hours.
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Mums-to-be can also enjoy these rotis during their nine months of gestation and also during lactation as garlic known to enhance breast milk production.
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Oats contain beta glucan, which helps to manage blood sugar levels. Thus these rotis are diabetic friendly.