Nutritional Facts of Punjabi Missi Roti, How To Make Punjabi Missi Roti, Calories in Punjabi Missi Roti, How To Make Punjabi Missi Roti

by Tarla Dalal
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How many calories does one serving of  Punjabi Missi Roti have?

One serving of Misi Roti gives 215 calories. Out of which carbohydrates comprise 114 calories, proteins account for 29 calories and remaining calories come from fat which is 72 calories.  One serving of Misi Roti provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Punjabi Missi Roti Punjabi missi roti recipe | Punjabi missi paratha | how to make Punjabi style missi roti | missi roti Punjabi breakfast | with 20 amazing images.

Punjabi missi roti recipe | Punjabi missi paratha | how to make Punjabi style missi roti | missi roti is a satiating Indian breakfast recipe had with a bowl of curds. Learn how to make Punjabi style missi roti.

A famous North Indian dish, Punjabi missi paratha is made with a blend of whole wheat flour and besan and a bouquet of additives like ajwain, coriander leaves and onion, which give out a very appetizing aroma when cooked to perfection. The onions give a nice taste and crunch to Punjabi missi roti.

To make Punjabi missi roti, combine all the ingredients in a deep bowl and knead into a stiff dough using enough water (approx. ½ cup). Divide the dough into 10 equal portions. Roll out a portion of the dough into 100 mm. (4") diameter thick circle using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and cook the roti using a little oil, till it turns golden brown in colour from both sides. Repeat steps 3 and 4 to make 9 more rotis. Serve hot.

We all wake up hungry, and we all deserve to have breakfast, irrespective of how busy we are. On days when you need to have a heavy breakfast, these missi roti Punjabi breakfast are an ideal option to indulge into.

A bowl of curdraita and a pickle is all you need to accompany with this Punjabi style missi roti. Try out recipe of easy pudina raita and you are all set for a hearty meal. You will never again give a valid excuse for skipping breakfast.

Tips for Punjabi missi roti. 1. Make sure you roll the rotis little thickly and cook them till brown spots appear. 2. These are best served immediately upon cooking. 3. Health conscious people can use 1 tsp oil for kneading the dough and also cook each roti with only ¼ tsp of oil.

Is Punjabi Missi Roti healthy? 

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Whole Wheat flour : 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 bonesVitamin 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.

2. Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

4. Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

5. Benefits of Carom Seeds, Ajwain : carom seeds are good for digestion. Its active compound thymol helps in the secretion of digestive juices in the stomach which prevents indigestion. To overcome stomach pain, acidity, bloating and flatulence ajwain is a very good remedy. Ajwain water is also known to help boost metabolism and aid in weight loss. Including ajwain in the form of Ajwain Roti will be good for those suffering from high BP. See here detailed benefits of carom seeds, ajwain.

6. 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 Avitamin 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. 

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 Punjabi Missi Roti?

Yes, this recipe is good for diabetics, heart and weight loss. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food and also great for weight loss. You can have the roti without oil if you want to cut the fat level in your meal.

Can healthy individuals have Punjabi Missi Roti?

Yes, this is healthy. Yes, Roti is healthy as its made from whole wheat flour & Besan.

What is a healthy accompaniment to this roti?

We suggest you pair it with homemade curds using cows milk or low fat curdsHomemade full fat curds

Basic Homemade Curd

Basic Homemade Curd

Roti is good for

1. Healthy Recipes Lifestyle

2. Healthy heart rotis

3. Diabetics with heart issues

4. Diabetic rotis 

5. High fibre to lower cholesterol

6. Low cholesterol rotis

7. High fibre for kids

One Punjabi Missi Roti is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. 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.

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

4. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

5. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.

6. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

7. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

8. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

6. 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 215 calories that come from one Punjabi Missi Roti?

Walking (6 kmph) = 1 hour 5 min
Running (11 kmph) = 22 mins
Cycling (30 kmph) = 29 mins
Swimming (2 kmph) = 37 mins

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

Value per roti% Daily Values
Energy215 cal11%
Protein7.3 g13%
Carbohydrates28.7 g10%
Fiber5 g20%
Fat8 g12%
Cholesterol0 mg0%
Vitamin A133.2 mcg3%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C1.8 mg4%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)40.6 mcg20%
Calcium24.6 mg4%
Iron2.1 mg10%
Magnesium50.6 mg14%
Phosphorus129.9 mg22%
Sodium21.3 mg1%
Potassium228.6 mg5%
Zinc0.7 mg7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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