Kohlrabi (KnolKhol) Thepla/Multi-grain Flatbread – Diabetic Friendly

Planning out meals for a family can be a daunting task. Having to think of something healthy, nutritious and something that everyone will love! ūüôā
But lot of researchers believe that home cooking can be a great way to adopt a healthier lifestyle. Cooking at home gives you control over what goes into the meal – the best kind of quality control possible ūüôā ¬†So get creative in your kitchens and take the first step towards a healthier life.
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For anyone planning to eat healthy, especially for someone with diabetes, understanding food groups is really important. Watching carbohydrates in each meal is quite important for people trying to control blood sugar. Some carbs are good and some are not so good. One of the important factors to keep in mind is the Glycemic index (GI). This is a measure of how much a carbohydrate containing food is going to raise the blood sugar. Low or medium Glycemic Index foods are recommended while meal planning. Lots of non-starchy vegetables, whole grains and dried beans have low GI. Read more about the GI of different foods here and here.

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Thepla is an Indian flatbread in which different whole grain flours like wheat, millet and chickpea flour are combined along with mild spices. I added in oats flour Рit gives a nice nutty flavor! Most commonly, fenugreek leaves are added to the dough.  The combination of these flours and veggies make this flatbread a very healthy option. In this recipe I have used kohlrabi/knolkhol instead of fenugreek leaves. Kohlrabi is believed to have anti-diabetic properties and is rich in anti oxidants and dietary fibre. The kohlrabi adds a wonderful softness to the flatbread. It stays soft and fresh for several days when stored in the refrigerator! Serve this for a healthy breakfast or lunch! Sneaking in veggies like this is a great way to take small steps towards a healthier life!

This recipe is adapted from a thepla recipe from Veg Recipes of India. I have used kohlrabi and adjusted the flours to bring in a different combination!

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Ingredients
  1. 3 small kohlrabi
  2. 1/2 inch ginger – grated finely
  3. 1 green chilli(or as per taste)
  4. Salt to taste
  5. 1/2 tsp cumin powder
  6. 1/2 tsp coriander powder (dhania)
  7. 1/2 tsp red chili powder
  8. pinch of turmeric
  9. 1 1/4 cups whole wheat flour
  10. 1/4 cup chickpea flour/besan
  11. 1/4 cup oats flour
  12. 1 – 2 tbsp yogurt (as required)
  13. Oil to make the theplas
Preparation Time: 10 min 
Cooking Time: 15 min
Servings: 12 Р14 theplas

Method

  1. Remove the skin of the kohlrabi and grate it into a large mixing bowl/plate. Chop the green chillies finely.
  2. Add salt, grated ginger, finely chopped green chillies and the spices (cumin, coriander and red chilli powders) to the grated veggies.
  3. Let this veggie mixture sit for 5 min. The kohlrabi will release water.
  4. Now add the yogurt and flours to the mixing bowl and knead to form a dough. (You might need some more flour if the veggies release lot of water. Sometimes you might need to add in 1 tbsp of yogurt more if there is not enough released juice). Drizzle 1 tsp oil and knead again.
  5. Divide the dough into equal sized portions.
  6. On a clean surface, dust some wheat flour. Take one portion of the dough. Sprinkle some flour on it and roll it into a circle of about 5 to 6 inch diameter. Sprinkle flour in between if the dough starts to stick.
  7. Take a skillet. Spread 1 tsp oil on it and let it heat up. Place this rolled out dough on the skillet. Let it cook on one side. Press with a spatula to help it cook uniformly.
  8. Spread 1 tsp oil on the top of the thepla and flip. Let the other side also cook till light brown spots form. Serve hot with a yogurt dip on the side.
  9. Repeat the process with the rest of the dough.

Notes

  1. In case the kohlrabi releases a lot of water and you don’t want to add too much¬†flour – a safer method would be to¬†squeeze out the released water into a cup. Add flour and yogurt to the grated veggies, then add this squeezed out juice only as much as required to make the dough. Any excess juice can be used while making smoothies, juices, dals or soups!

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 Disclaimer: I am not a trained nutritionist/doctor РI do my research while writing for the blog. However please consult your doctor before taking on any diet changes.

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