Healthy Einkorn Whole Wheat Roti | Chapati | Phulka | Indian Flat Bread Recipe

Healthy Einkorn Whole Wheat Roti | Chapati | Phulka | Indian Flat Bread Recipe

Summary

Roti recipe as made in India. It is also called Chapati, Phulka, or Indian Flat Bread. This roti recipe is easy to make and can be eaten with many side dishes. 

Since 2011, I have used Jovial organic einkorn wheat to make roti for our daily meals. Einkorn is an ancient grain that is easier to digest than modern wheat. I purchase 50-100 pounds of organic einkorn berries in bulk. Almost daily I grind organic einkorn berries, to make fresh flour for roti. Store-bought flours may be months old, which may cause them to be less nutritious. It’s even healthier to slowly stone grind any grain. I have noticed if I just knead the dough (einkorn or whole wheat) with water, the rotis turn out hard, which is why I knead the dough with plain yogurt and water. 

Servings: 6 Rotis

Prep Time: 5 Minutes

Cook Time: 10 Minutes  

Ingredients

  • 1 Cup and 2 Tablespoons Einkorn or Whole Wheat Flour
  • ¼ Cup Plain Yogurt
  • ¼ Cup Water
  • 1 Teaspoon Oil
  • ½ Cup Einkorn or Whole Wheat Flour (for Dusting)
  • 1 & ½ Tablespoon Butter, Olive Oil, or Ghee

Instructions

  1. In a large bowl, add yogurt and water, and mix well.
  2. While mixing, gradually add the flour to form a ball of dough.
  3. Coat the surface of this dough ball with 1 teaspoon of oil and cover.
  4. Let the dough rest for 20 minutes.
  5. Knead the dough for about 1-2 minutes.  
  6. Divide the dough into 6 equal parts and shape into 6 balls of dough.
  7. Take 1 ball at a time, and flatten with your hands. Coat the flattened ball with dry flour to prevent it from sticking.
  8. Use a rolling pin to roll the dough into a thin round roti approx 7 inches in diameter. Lightly coat with dry flour if the roti starts to stick while rolling.
  9. Preheat an iron skillet (tawa) over medium heat.
  10. Once the skillet is hot, put the roti on it. Cook the roti for 20 - 25 seconds and flip it over.
  11. Cook the other side of the roti for 30-35 seconds, until small dark brown spots start to appear.
  12. Flip the roti and press the sides with paper towel or cotton cloth to fluff it up. To avoid direct contact with natural gas, for health reasons, I do not fluff the roti directly on the flame.
  13. Once ready, brush the roti with butter, ghee, or olive oil and serve hot.
  14. Wrap the rotis in a cotton cloth and store in an airtight container.
  15. Store in an airtight container at room temperature for up to 24 hours.
  16. Any leftover dough can be stored in the fridge in an airtight container to reuse within 48 hours.

Additional Tips

  • Don’t put it in the fridge, keep out at room temperature.
  • Usually you knead the flour with water, but I use freshly ground whole wheat flour and yogurt helps it keep the rotis soft.
  • If you don’t have yogurt, you can also use ⅓ cup milk and 2 tablespoons of oil.

Ayurvedic Benefits of Einkorn Roti

A Nourishing, Digestive-Friendly Staple

1. Einkorn Wheat: The Ancient Grain

Dosha Balancing:

  • Vata ↓ (grounding, nourishing).
  • Pitta → Neutral (mild and non-inflammatory).
  • Kapha → Neutral (when consumed in moderation).

Properties:

  • Simpler gluten structure than modern wheat, making it gentler on digestion.
  • Rich in fiber, iron, and magnesium (supports blood health and muscle function).
  • Freshly ground flour retains prana (life force), enhancing its sattvic (pure) quality.

2. Roti Preparation: Mindful & Nutritive

  • Fresh Flour: Maximizes nutrient retention and digestibility.
  • Resting the Dough: Reduces ama (toxins) by relaxing gluten, aiding digestion.
  • Indirect Heating: Preserves food’s sattvic nature and prevents Pitta aggravation (vs. direct flame charring).

Key Ayurvedic Benefits

  • Balances Vata: Warm, soft roti soothes dryness and grounds the body.
  • Enhances Agni (Digestion): Einkorn’s fiber and mild gluten support gut health.
  • Nutrient-Rich: High in B-vitamins and iron, combating fatigue (common in Vata imbalance).
  • Sattvic Meal: Promotes mental clarity and balance through fresh, minimally processed ingredients.

Serving Tips

  • Pair with cooked greens (bitter balances Kapha) or lentils (easy protein for Vata/Pitta).
  • Avoid icy drinks; serve with warm herbal tea (e.g., ginger) to aid digestion.

Cautions

  • Overconsumption may aggravate Kapha (lethargy, weight gain). Moderation is key.
  • Gluten-sensitive individuals: Test tolerance (einkorn is milder but still contains gluten).

This roti, rooted in ancient grains and mindful prep, is a simple yet powerful addition to an Ayurvedic diet! 🌾✨