7. Breads
Every bread here is rolled slightly thicker than usual and cooked on medium heat so it stays soft. Serve inside a cloth-lined casserole and offer to tear into small pieces for guests with dentures.
| No. | Recipe | Best season | Texture | kcal | Protein g |
|---|---|---|---|---|---|
| 7.01 | Methi Thepla (Soft) | Winter (Nov–Feb) | Soft | 260 | 8.6 |
| 7.02 | Lauki Thepla | Spring–summer (Mar–Jun) | Very soft | 228 | 6.6 |
| 7.03 | Soft Missi Roti (Small) | Winter (Nov–Feb) | Soft | 210 | 7.3 |
| 7.04 | Makki–Wheat Winter Roti | Winter (Nov–Feb) | Soft | 190 | 4.8 |
| 7.05 | Ragi–Wheat Phulka | All year | Soft | 153 | 4.1 |
| 7.06 | Soft Sattu Paratha | Spring–summer (Mar–Jun) | Soft | 285 | 9.9 |
| 7.07 | Soft Gobhi Paratha | Winter (Nov–Feb) | Soft | 198 | 5.9 |
| 7.08 | Soft Mooli Paratha | Winter (Nov–Feb) | Soft | 191 | 5.2 |
| 7.09 | Jowar–Wheat Summer Phulka | Spring–summer (Mar–Jun) | Soft | 153 | 4.4 |
| 7.10 | Soft Moong-Dal Stuffed Paratha | All year | Soft | 252 | 9.7 |
7.01 Methi Thepla (Soft)
BREAD · Serves 4 · Portion: 2 theplas · Rest 20 min · 30 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Kapha–Vata
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Whole-wheat flour (atta) | 1⅔ cups | 200 g | 1,000 g |
| Gram flour (besan) | 2 tbsp | 20 g | 100 g |
| Fenugreek leaves (methi) | 1½ cups chopped | 60 g | 300 g |
| Curd (dahi), plain | ¼ cup | 60 g | 300 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Carom (ajwain) | pinch | 0.5 g | 2.5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Sesame seeds (til) | 1 tsp | 5 g | 25 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Water | ¼ cup | 60 ml | 300 ml |
| Ghee (cow) | for cooking | 20 g | 100 g |
Method
1. Knead all into a soft dough using curd and a little water; rest 20 minutes.
2. Roll 8 thin rounds.
3. Cook on medium tawa with ½ tsp ghee each side.
4. Stack in cloth.
| Per serving | Energy 260 kcal | Protein 8.6 g | Fat 7.5 g | Carbs 37.3 g | Fibre 6.5 g | Salt 0.8 g |
Care notes for 55+ guests Travel-friendly; keeps soft for hours. | Ayurvedic note Methi and ajwain aid digestion. |
Variations & further ideas: Lauki thepla · Palak thepla · Bajra–methi thepla · Dudhi muthia (steamed)
7.02 Lauki Thepla
BREAD · Serves 4 · Portion: 2 theplas · 30 min · Best: Spring–summer (Mar–Jun)
Texture: Very soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Whole-wheat flour (atta) | 1⅔ cups | 200 g | 1,000 g |
| Bottle gourd (lauki) | 1 cup grated (no water added) | 150 g | 750 g |
| Curd (dahi), plain | 2 tbsp | 30 g | 150 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Ghee (cow) | for cooking | 20 g | 100 g |
Method
1. Knead atta with lauki and its moisture, curd and seasonings (no water).
2. Rest 15 minutes; roll 8 thepla.
3. Cook with ghee on medium.
| Per serving | Energy 228 kcal | Protein 6.6 g | Fat 6.2 g | Carbs 34.2 g | Fibre 5.9 g | Salt 0.8 g |
Care notes for 55+ guests Lauki moisture makes these exceptionally soft. | Ayurvedic note Cooling summer bread. |
Variations & further ideas: Methi thepla · Palak puri — baked · Lauki paratha · Lauki chilla
7.03 Soft Missi Roti (Small)
BREAD · Serves 4 · Portion: 2 small rotis · 30 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Nourishing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Whole-wheat flour (atta) | 1 cup | 120 g | 600 g |
| Gram flour (besan) | ⅔ cup | 60 g | 300 g |
| Fenugreek leaves (methi) | ¾ cup (or 1 tbsp kasuri) | 30 g | 150 g |
| Carom (ajwain) | pinch | 0.5 g | 2.5 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Ghee (cow) | 2 tsp (in dough) | 10 g | 50 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Water | scant ½ cup | 110 ml | 550 ml |
| Ghee (cow) | to brush | 10 g | 50 g |
Method
1. Knead all into a soft dough; rest 20 minutes.
2. Roll 8 small, slightly thick rotis.
3. Cook on tawa; brush ghee.
| Per serving | Energy 210 kcal | Protein 7.3 g | Fat 6.5 g | Carbs 28.8 g | Fibre 5.1 g | Salt 0.8 g |
Care notes for 55+ guests Besan adds protein; keep small and soft. | Ayurvedic note Ajwain balances besan's heaviness. |
Variations & further ideas: Besan–methi paratha · Moong-dal paratha · Sattu roti · Missi thepla
7.04 Makki–Wheat Winter Roti
BREAD · Serves 4 · Portion: 2 rotis · 30 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Warming
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Maize flour (makki atta) | ½ cup | 60 g | 300 g |
| Whole-wheat flour (atta) | 1 cup | 120 g | 600 g |
| Water | ½ cup + 1 tbsp, warm | 130 ml | 650 ml |
| Rock salt (sendha namak) | ¼ tsp | 1.5 g | 7.5 g |
| Ghee (cow) | to brush | 15 g | 75 g |
Method
1. Knead makki and atta with warm water; rest 15 minutes.
2. Roll 8 rotis (atta keeps them from cracking).
3. Cook on tawa; brush ghee.
| Per serving | Energy 190 kcal | Protein 4.8 g | Fat 4.9 g | Carbs 30.0 g | Fibre 4.4 g | Salt 0.4 g |
Care notes for 55+ guests 25–35% makki keeps the roti soft; pure makki rotis are too hard for elders. | Ayurvedic note Maize is drying; ghee and sarson saag complete it. |
Variations & further ideas: Makki–methi roti · Makki–bathua roti · Makki dalia · Makki–sarson pairing
7.05 Ragi–Wheat Phulka
BREAD · Serves 4 · Portion: 2 phulkas · 25 min · Best: All year
Texture: Soft Dosha: Cooling; calcium
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Finger millet (ragi) flour | ½ cup | 60 g | 300 g |
| Whole-wheat flour (atta) | ⅘ cup | 100 g | 500 g |
| Water | scant ½ cup, warm | 110 ml | 550 ml |
| Rock salt (sendha namak) | pinch | 1 g | 5 g |
| Ghee (cow) | to brush | 8 g | 40 g |
Method
1. Knead with warm water; rest 20 minutes.
2. Roll 8 phulkas; cook and puff.
3. Brush ghee.
| Per serving | Energy 153 kcal | Protein 4.1 g | Fat 2.6 g | Carbs 25.9 g | Fibre 4.4 g | Salt 0.3 g |
Care notes for 55+ guests Adds calcium to a daily staple. | Ayurvedic note Ragi is cooling — good in Pitta months. |
Variations & further ideas: Jowar–wheat phulka · Ragi roti (soft, Karnataka) · Ragi–methi roti · Ragi thepla
7.06 Soft Sattu Paratha
BREAD · Serves 4 · Portion: 1 paratha · 35 min · Best: Spring–summer (Mar–Jun)
Texture: Soft Dosha: Cooling, strengthening
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Whole-wheat flour (atta) | 1⅓ cups | 160 g | 800 g |
| Water | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Roasted gram flour (sattu) | 1 cup | 100 g | 500 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Carom (ajwain) | pinch | 0.5 g | 2.5 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
| Coriander leaves | 2 tbsp | 10 g | 50 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Water | 2 tbsp (filling) | 30 ml | 150 ml |
| Ghee (cow) | for cooking | 20 g | 100 g |
Method
1. Knead soft dough; rest.
2. Mix sattu with ginger, ajwain, lemon, coriander, salt and 2 tbsp water to a moist filling.
3. Stuff, roll gently; cook on medium with ghee.
| Per serving | Energy 285 kcal | Protein 9.9 g | Fat 7.1 g | Carbs 41.4 g | Fibre 7.6 g | Salt 0.8 g |
Care notes for 55+ guests Moist filling prevents a dry, crumbly bite; serve with curd or dal. | Ayurvedic note Sattu cools and strengthens in summer. |
Variations & further ideas: Sattu litti (baked, soft) · Sattu roti · Sattu ladoo · Sattu sharbat
7.07 Soft Gobhi Paratha
BREAD · Serves 4 · Portion: 1 paratha · 35 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Vata–Kapha
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Whole-wheat flour (atta) | 1⅓ cups | 160 g | 800 g |
| Water | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Cauliflower | grated, squeezed | 200 g | 1,000 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Carom (ajwain) | pinch | 0.5 g | 2.5 g |
| Coriander seed / powder | 1 tsp | 2 g | 10 g |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Ghee (cow) | for cooking | 20 g | 100 g |
Method
1. Knead dough; rest.
2. Mix filling just before stuffing (salt draws water).
3. Stuff, roll; cook on medium with ghee.
| Per serving | Energy 198 kcal | Protein 5.9 g | Fat 5.9 g | Carbs 28.9 g | Fibre 5.7 g | Salt 0.8 g |
Care notes for 55+ guests Grate cauliflower fine. | Ayurvedic note Ajwain prevents cauliflower bloating. |
Variations & further ideas: Mooli paratha · Aloo paratha (small) · Paneer paratha · Matar paratha
7.08 Soft Mooli Paratha
BREAD · Serves 4 · Portion: 1 paratha · 35 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Kapha-reducing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Whole-wheat flour (atta) | 1⅓ cups | 160 g | 800 g |
| Water | ⅓ cup | 80 ml | 400 ml |
| Radish (mooli) | grated, squeezed (keep water for dough) | 200 g | 1,000 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Carom (ajwain) | pinch | 0.5 g | 2.5 g |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Ghee (cow) | for cooking | 20 g | 100 g |
Method
1. Use squeezed radish water to knead the dough.
2. Mix radish with ginger, ajwain, coriander; salt just before stuffing.
3. Stuff, roll and cook with ghee.
| Per serving | Energy 191 kcal | Protein 5.2 g | Fat 5.8 g | Carbs 27.8 g | Fibre 5.3 g | Salt 0.8 g |
Care notes for 55+ guests Cooked radish is digestible; serve with curd. | Ayurvedic note Mooli in winter clears Kapha. |
Variations & further ideas: Mooli–methi paratha · Mooli thepla · Mooli bhurji · Mooli patta dal
7.09 Jowar–Wheat Summer Phulka
BREAD · Serves 4 · Portion: 2 phulkas · 25 min · Best: Spring–summer (Mar–Jun)
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Sorghum (jowar) flour | ⅔ cup | 80 g | 400 g |
| Whole-wheat flour (atta) | ⅔ cup | 80 g | 400 g |
| Water | ½ cup, warm | 120 ml | 600 ml |
| Rock salt (sendha namak) | pinch | 1 g | 5 g |
| Ghee (cow) | to brush | 8 g | 40 g |
Method
1. Knead with warm water; rest 20 minutes.
2. Roll 8 phulkas with a little dry flour.
3. Cook on tawa and puff; brush ghee.
| Per serving | Energy 153 kcal | Protein 4.4 g | Fat 2.7 g | Carbs 26.2 g | Fibre 4.2 g | Salt 0.3 g |
Care notes for 55+ guests 50% wheat keeps jowar rotis soft enough for elders. | Ayurvedic note Jowar cools summer Pitta. |
Variations & further ideas: Jowar bhakri (soft) · Jowar–methi roti · Jowar porridge · Ragi–wheat phulka
7.10 Soft Moong-Dal Stuffed Paratha
BREAD · Serves 4 · Portion: 1 paratha · Soak 2 h · 40 min · Best: All year
Texture: Soft Dosha: Nourishing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Whole-wheat flour (atta) | 1⅓ cups | 160 g | 800 g |
| Water | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Moong dal, yellow split | ⅓ cup + 1 tbsp, soaked | 80 g | 400 g |
| Water | ⅔ cup (cooking dal) | 150 ml | 750 ml |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Asafoetida (hing) | pinch | 0.2 g | 1 g |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Ghee (cow) | for cooking | 20 g | 100 g |
Method
1. Cook moong in water until soft but dry (8 minutes); mash with spices, ginger, coriander and salt.
2. Knead a soft dough; rest.
3. Stuff and roll gently; cook on medium with ghee.
| Per serving | Energy 252 kcal | Protein 9.7 g | Fat 6.0 g | Carbs 37.4 g | Fibre 6.4 g | Salt 0.8 g |
Care notes for 55+ guests A protein-rich paratha — ≈ 9 g protein each. | Ayurvedic note Hing and ginger make the pulse filling digestible. |
Variations & further ideas: Chana-dal puran paratha (light) · Paneer paratha · Sattu paratha · Masoor-dal paratha