Recipes · Indian · Bread
Chapati (Indian Whole Wheat Flatbread)
One serving has 231 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (136%), selenium (67%), phosphorus (31%), copper (28%), magnesium (27%) and thiamin (27%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (98.5 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 60 g Flour, whole wheat
- 35 g Water
- 0.5 g Salt
- 3 g Vegetable oil
Method
- Makes 1 portion (2 chapatis).
- Knead the flour, salt and water into a soft, smooth dough; cover and rest 20 minutes.
- Divide into two balls and roll each out thin and even on a lightly floured surface.
- Cook on a hot dry griddle over medium-high heat 30-45 seconds per side until small bubbles form, then finish briefly directly over an open flame or under high broiler heat until it puffs up.
- Brush lightly with the oil and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 231 kcal | 11% |
| Carbohydrates | 43.2 g | |
| Water | 41.4 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 7.9 g | 17% |
| Tryptophan | 0.1 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.54 g | |
| Lysine | 0.22 g | |
| Methionine | 0.14 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.34 g | |
| Histidine | 0.21 g | |
| Fat | 4.5 g | |
| Monounsaturated | 0.85 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 0.72 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 0 mg | |
| Calcium | 21.6 mg | 2% |
| Copper | 0.25 mg | 28% |
| Iron | 2.2 mg | 12% |
| Magnesium | 82.6 mg | 27% |
| Manganese | 2.4 mg | 136% |
| Phosphorus | 214 mg | 31% |
| Potassium | 218 mg | 5% |
| Selenium | 37.1 µg | 67% |
| Sodium | 196 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.36 mg | 7% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 26.4 µg | 7% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 18.7 mg | 4% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.67 mg | 4% |
| Vitamin K | 6.7 µg | 7% |
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
0.06 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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