Mung bean and wholewheat flat bread

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Preparation info

  • Difficulty

    Medium

  • Makes

    8

Appears in

The Complete Indian Regional Cookbook: 300 Classic Recipes from the Great Regions of India

The Complete Indian Regional Cookbook

By Mridula Baljekar

Published 2017

  • About

Mah Ki Roti is traditionally made with sprouted mung beans, which can take time, but there are sprouting kits available, which make it easier. Sprouting enhances the nutritional value of the beans, but the recipe can be made without sprouting them if you wish. The delicious bread is bursting with health-giving qualities, and has a wholesome taste and unique texture.

Ingredients

  • 150 g/5 oz whole mung beans (sabut mung dhal)
  • 5 ml/1 tsp salt
  • 1 medium onion, roughly chopped
  • 15 ml/1 tbsp fresh coriander (cilantro) leaves and stalks
  • 30 ml/2 tbsp sunflower oil or light olive oil
  • 325 g/11oz/ cups strong wholemeal (whole-wheat) bread flour, plus extra for dusting
  • 75 ml-100ml/2½–3½ oz/¼–⅓ cup water
  • ghee or unsalted butter, for shallow-frying

Method

  1. Wash the mung beans and soak them in a bowl of warm water. As the water cools, replace it with more warm water and leave the bowl in a warm place. During the sprouting time (see packet instructions), change the water 3–4 times.

  2. Drain the beans and place them in a food processor.

  3. Add the salt, onion, coriander and oil to the food processor and blend until a fine, granular consistency is achieved. Add the flour and blend to combine.

  4. Transfer to a bowl. Gradually add the water and mix until a soft dough is formed. Take care not to use all the water at once as the amount needed will depend on the absorbency level of the flour you are using, and you don’t want the dough to be too wet.

  5. Transfer the dough to a flat surface and knead it for 2–3 minutes, adding a little flour if it is too sticky. Cover with clear film (plastic wrap) and set aside to rest for 30 minutes. Alternatively, make the dough in a food processor, using a dough hook and following manufacturer’s instructions.

  6. Divide the dough into eight equal portions and flatten each of them into a smooth round cake. Dust each cake with a little flour.

  7. Roll each portion out to a circle 13cm/5in in diameter. Keep the rest covered.

  8. Place a heavy griddle over a low-medium heat and dry-roast the flat bread for 30–40 seconds on each side. Spread 5ml/1 tsp of ghee or butter on the surface and turn it over. Cook until the underside is browned.

  9. Spread the surface with the ghee or butter and flip it over. Cook until browned. Wrap it in a clean dish towel until you finish cooking all the bread. Serve with any curry.

Per portion Energy 195kcal/821kJ; Protein 6g; Carbohydrate 28g, of which sugars 28g; Fat 7g, of which saturates 2g; Cholesterol 7mg; Calcium 26mg; Fibre 4.8g; Sodium 249mg.