Recipes · Kenyan · Breakfast
Kenyan Chapati
One serving has 346 kcal and 5 g protein, and at least a fifth of a woman's daily need of thiamin (35%), selenium (31%), riboflavin (23%), folate (23%) and niacin (21%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (120 g)
- Difficulty: Easy
- Diets: Flexitarian, Vegetarian, Jain, Halal, Kosher, Hindu Vegetarian
- Contains: dairy, gluten
Ingredients
- 50 g Wheat flour, white, all-purpose, enriched, bleached
- 0.5 g Salt, table
- 2 g Sugar, white, granulated or lump
- 7.5 g Vegetable oil, NFS
- 50 g Water, tap
- 5 g Ghee, clarified butter
- 5 g Vegetable oil, NFS
Method
- In a mixing bowl, combine the flour, salt, and sugar. Mix well to evenly distribute the ingredients.
- Add 2 teaspoons of vegetable oil to the flour mixture. Rub the oil into the flour until it resembles coarse crumbs.
- Chef's Tips Soft Dough: Ensure the dough is soft but not sticky for pliable chapatis. Even Thickness: Roll the dough evenly to prevent uneven cooking. Cooking Temperature: Maintain medium heat to cook the chapati through without burning it.
- Gradually add the water while mixing with your hands or a wooden spoon to form a soft dough. Ensure the dough is not too sticky or too dry.
- Knead the dough for 5 minutes until it becomes smooth and elastic. Add a small amount of oil during kneading to enhance the dough's texture.
- Cover the dough with a damp cloth or cling wrap and let it rest for 15-20 minutes. This step helps the dough relax, making it easier to roll out.
- Divide the dough into 3 equal portions and roll each portion into a ball. Dust a clean work surface with flour.
- Take one dough ball and roll it into a thin circle, about 15 cm (6 inches) in diameter. Use a rolling pin for even thickness.
- Heat a tawa, griddle, or frying pan over medium heat. Place the rolled-out chapati on the hot surface and cook for 1-2 minutes until bubbles form and light brown spots appear.
- Brush one side with a small amount of ghee and flip the chapati. Cook the second side until golden brown. Repeat for the other side.
- Repeat the rolling and cooking process with the remaining dough balls. Serve hot with curry, stew, or tea.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 346 kcal | 16% |
| Carbohydrates | 40.1 g | |
| Water | 55.9 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 5.2 g | 11% |
| Tryptophan | 0.06 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.36 g | |
| Lysine | 0.11 g | |
| Methionine | 0.09 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.21 g | |
| Histidine | 0.12 g | |
| Fat | 18 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 5.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.8 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 12.8 mg | |
| Calcium | 9.3 mg | 1% |
| Copper | 0.08 mg | 9% |
| Iron | 2.3 mg | 13% |
| Magnesium | 11.5 mg | 4% |
| Manganese | 0.34 mg | 19% |
| Phosphorus | 54.1 mg | 8% |
| Potassium | 53.8 mg | 1% |
| Selenium | 17 µg | 31% |
| Sodium | 197 mg | |
| Zinc | 0.36 mg | 5% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.22 mg | 4% |
| Pyridoxine (vitamin B6) | 0.02 mg | 2% |
| Folate (vitamin B9) | 91.5 µg | 23% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 6.3 mg | 1% |
| Vitamin A | 42 µg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 14.2 µg | 16% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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