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13 January, 2016

The Perfect Gluten-free Spinach Roti/ Flatbread for Diabetes Friendly Thursdays

Comments : 16 Posted in : Diabetes Friendly Thursdays, Main course on by : apsara Tags: , , , , ,

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Enjoy the winters with Team DFT with Greens Overload! Bringing some hearty dishes with seasonal greens.

I have been trying to make the “perfect” gluten-free roti for the past year, making it as close to the “real” wheat roti. It is not easy to make a wheat-less flat bread; the absence of gluten as a binder makes it difficult to roll it out and most often than not, it turns out a little dry.

I’m very thrilled with this recipe since most people that have tasted it think it is no different from a whole-wheat spinach roti. The greens give moisture and makes it look and taste very much like a regular green roti. It can even be stored for a few hours and still tastes fresh.

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This flat bread is made diabetic friendly by the use of 80% whole grains (buckwheat and oats) in the dough. Since the base is spinach, excellent fiber and minerals are introduced that would make it even lower in glycemic index. Spinach has folate, iron, vitamin A and beneficial antioxidants, to name a few.

Earlier, I have posted a whole-wheat spinach roti with detailed pictorials. Refer to that post for a regular version of the flat bread.

These are step-wise pictures with the gluten-free flour blend (see Ingredients). Spinach is cooked with spices and mashed with a potato masher. The greens are combined with the flours in a stand mixer, with water and a small amount of oil. The dough is allowed to rest for an hour. That time can be used to make a side dish for the meal.

Cooking on a cast-iron skillet with minimal oil (a few drops are enough) following steps to make it fluff can give an excellent texture. Storing  the flat bread by wrapping in cloth in a closed container is important to retain moisture. Additional oil or ghee can be used to smear the roti as needed.

 

Gluten-free Spinach Flat bread

  • Servings: 12-15
  • Time: 60 minutes + dough rest time
  • Difficulty: easy
  • Print

Ingredients:

spinach- 1 big bunch

Buckwheat flour (Kuttu flour)- 2 cups

Oat flour (finely ground)- 1 cup (I use Bob’s Red Mill GF oat flour)

Potato starch- 3/4 cup

water- 1/2 to 3/4 cup

a neutral oil – 1 tbsp. (I use grapeseed or olive)

ghee/coconut oil- 1-2 drops, to smear the finished roti (optional)

spices:

red chilly powder- 1/2 tsp.

coriander powder- 1/4 tsp.

salt- to taste

turmeric powder- a pinch

Method:

1. Wash and chop spinach. Cook in a container till it wilts.

2. Add the above mentioned spices and cook further till it reduces in volume. Use a potato masher to mash.

3. Combine the flours in a stand mixer, add the greens, 1 tbsp. oil. Mix on low speed adding water as necessary to form a moist dough. Alternatively, the dough can be kneaded by hand.

4. Keep dough in a covered container and let it rest for an hour. It can also be stored for up to 3 days in the fridge.

5. Use a silicone mat and additional buckwheat flour for rolling out the roti. Carefully remove it from the mat for flipping over, as it is not as easily rolled as a wheat roti.

6. Once rolled, immediately transfer to a heated skillet or store it covered with a lid. It can dry out easily.

7. Once a cast-iron skillet is heated well, heat one side of the flat bread. Use a ladle to flip and let the other side pick up heat.

8. Use a cloth or paper towel to gently press each portion of the flat bread to allow it to fluff.

9. Add a few drops of oil and let brown spots appear. Once cooked, wrap in cloth and transfer to a closed container.

Serving suggestion: 2 rotis with a side dish such as dal.

Disclaimer:

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

Sharing this at the Plant Based Link Up #71 at Urban Naturale.

Check the other DFT recipes from my friends:

Sonal: Methi Mushroom Curry (no onion, no garlic)

Shailja: Kadai Chole with Fresh Dill leaves

Swati: Multigrain Spinach and Methi Paratha

Suchitra: Bhajje Amshe with Swiss Chard

Sarika: Collard Greens and Chana

 

 

16s COMMENTS

16 thoughts on : The Perfect Gluten-free Spinach Roti/ Flatbread for Diabetes Friendly Thursdays

  • Pingback: Multi grain Spinach and Methi Roti – LET'S COOK HEALTHY TONIGHT!

  • Swati
    January 13, 2016 at 10:08 pm

    Well Done Apsara!!…Trust me Simply awesome recipe…You have made this roti perfect that too gluten free…thumbs up dear

    • apsara
      January 14, 2016 at 3:56 pm

      Thank you for your kind words, dear Swati.

  • Sonal
    January 13, 2016 at 10:52 pm

    Fabulous Roti Apsara! I liked how you have used potato starch cleverly. Potatoes can be easily consumed by diabetics and when combined with spinach, their carb content gets reduced in net exchange :).

    • apsara
      January 14, 2016 at 3:57 pm

      Thanks, dear. I used to add mashed potatoes earlier in the roti and then realized that using the flour is so much easier!

  • January 13, 2016 at 11:19 pm

    These rotis are oh so awesome Apsara and gluetn free wow…. Loved the use of potato starch ..

    • apsara
      January 14, 2016 at 4:00 pm

      thank you, dear.

  • Pingback: Methi Mushroom Curry (no oil, no onion-garlic curry) – Diabetes Friendly Thursdays – simplyvegetarian777

  • January 14, 2016 at 1:22 am

    I am in love with these gluten-free, very healthy spinach rotis. They look so delectable. Thanks for sharing the recipe. Can I get away by skipping the potato starch in the roti?

    • apsara
      January 14, 2016 at 4:00 pm

      They do come out well; thank you, Suchitra. The starch is an important element in the flour without which rolling is very hard. You may be able to instead add mashed potatoes to the dough.

  • Pingback: Collard Greens and Chanaa-DFT - The Taste of the World

  • RENOLD JOSEPH
    January 14, 2016 at 4:58 am

    I need natural products to reduce the sugar rate in the blood.

  • parvathy
    January 14, 2016 at 8:16 pm

    Love the gluten free flat bread and the use of potato flour is awesome .. Excellent recipe kudos Apsara

  • January 20, 2016 at 3:25 pm

    Lovely share Apsara. This gluten free roti is just awesome. Killing two birds with one stone, Diabetes and Gluten free.

  • January 20, 2016 at 11:49 pm

    I am so pleased that you shared your healthy and delicious Gluten-free Spinach Roti/ Flatbread with us at the Plant-Based Potluck Party! Thank you so much for sharing your gems and for your support! I’m Pinning and sharing All the best, Deborah

    • apsara
      January 23, 2016 at 12:32 am

      Thank you for the opportunity to link up in your blog, Deborah! So glad you like the post.

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