Chapati

by a UK based family originating in East Africa
09 July 2017

Cuisine

Diet Type:Bread
  • Chapati from East Africa
    Chapati from East Africa Olly Roberts

Healthy Hints

Chapatis vary considerably in size and nutrition. If you use oil in the dough, this will add fat and if you spread them with ghee or butter, then you are adding even more fat, and especially the more harmful saturated fat. These chapatis do have both oil and a spread but the spread is based on unsaturated fat, hence the green traffic light for saturates. This is the amount of spread used in the South Asian Food Survey research - try to use less

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Ingredients

  • Preparation
    Cooking Time
    Serves
    25
    Medium

Ingredients

600 g (5½ cups) wholemeal chapati flour

½ tsp salt

4½ tbsp sunflower oil

300 ml warm water

wholemeal chapati flour, for rolling

2 tbsp margarine, unsaturated

What does this chart mean?

Serving Weight 33 g
  • Calories113kcal
  • Protein2.8g
  • Fat3.6g
  • Saturated fat0.4g
  • Carbohydrate18.6g
  • Sugars (Total)0.8g
  • Fibre1.6g
  • Salt0.1g

Directions

1. Place the flour and salt in a large bowl and make a well in the centre. Pour the oil into this well and combine for a couple of minutes using your fingertips, until the mixture looks like fine breadcrumbs.

2. Add 300 ml of warm water to the flour and work this into a soft dough. Knead the dough until it becomes smooth in texture.

3. Shape the dough into 5 rolls.

4. Divide each roll into 5 equally-sized small balls.

5. Lightly flour a board and roll out each ball in to a small circle approx 6 to 7 inches.

6. Preheat the non-stick griddle, tawa or skillet.

7. Toss the chapati on to the griddle and cook on one side for about 20 seconds, until you see air bubbles appearing in the dough.

8. Flip the chapati over and cook the other side for about a minute until it is evenly brown.

9. Turn over again to puff it up for about a minute. Transfer to a warm plate or container.

10. Brush with unsaturated margarine and keep the chapatis warm in a container with a lid.

BONUS TIPS:
• Brush chapati with a little olive oil instead of spread.
• Chapatis can be reheated just like tortillas in an oven (wrap them in foil) or in a microwave.
• Chapatis can be made in large batches which can then be frozen for later use.

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