Ingredients
1 Cup Kuttu Flour (Buckwheat)
2 Medium-Sized Boiled Potatoes (Mashed)
1 Teaspoon Cumin Seeds
1 Teaspoon Black Pepper (Crushed, Optional)
Rock Salt (To Taste)
Water (As Needed)
Ghee Or Oil For Frying
The festive season has arrived along with Navratri, a medley of celebration, devotion, and joy. Under all the rituals and worship lies one important aspect of Navratri days -it is food! Finding healthy alternatives isn’t always easy, but nutritious food keeps many fasting souls ready to redeem themselves in these nine days. One of the crowd favorites that jump out through the span of nine days is ‘Kuttu Ki Puri’.
Yes, made from kuttu or buckwheat flour, this fluffy puri is a gluten-free delicacy, heavenly and hugely nutritious. And guess what? It is also a perfect addition to your weight loss plans! It will complement your vrat wonderfully while tugging at your taste buds. So, let’s check out the easy recipe to make this Navratri favorite dish!
Master the Art of Kuttu Ki Puri At Home:
Kuttu Ki Poori is a tasty unleavened bread made out of buckwheat flour. These are staple food items during Navratri. The yummy dish is meant to be had on “vrat” or fasting days but can also replace the regular wheat bread on other days.
So, let’s hop on to the steps of making the perfect and crispy buckwheat or kuttu pooris!
Instructions:
- Firstly, in a mixing bowl, mix the kuttu flour, mashed potatoes, cumin seeds, crushed black pepper, and rock salt. Mix well till you get a uniform paste.
- Then, gradually put in water and knead the mixture into soft dough so it is not too sticky. You can make adjustments with more flour or water accordingly.
- Now, roll out each ball in your palms to smoothen and flatten it gently using your fingers or a rolling pin, if needed, with a little dusting of flour.
- Then, in a frying pan, heat ghee or oil on a medium flame. When hot, pour the puris into the oil very gently.
- Fry puris till puffed and golden brown on both sides. Remove excess oil on paper towels.
- Lastly, serve your Kuttu puris hot with a side of yogurt or green chutney.
Health Tips: Have these fluffy buckwheat puris with sabzi or yogurt for a well-balanced meal, besides staying hydrated by having loads of water or coconut water to replace electrolytes.
Nutritional Value Of Kuttu Ki Puri
Kuttu Ki Puri, made from buckwheat flour, is a nutritious delight that supports your health during the festive season. Unlike regular wheat, kuttu is gluten-free and easier to digest. This makes it an excellent choice for those with gluten sensitivities.
According to the U.S. Department Of Agriculture, 100 gm of buckwheat flour provides approximately 343 calories and 13.2 gm of protein.
The nutritional Value of 2 medium-sized Kuttu pooris are:
- Kuttu Ki Poori Calories: 210-230 kcal
- Carbohydrates: 30-35 g
- Dietary Fiber: 5-7 g
- Sugars: 1-2 g
- Protein: 4-6 g
- Fat: 8-10 g
- Iron: 1.5-2.5 mg
- Magnesium: 30-40 mg
- Phosphorus: 50-70 mg
- Potassium: 200-250 mg
Please note that the above nutritional values are approximate and depend upon the quality and quantity of ingredients used.
Why Kuttu Ki Puri is a Must-Have?
Whether you enjoy it aloo ki sabzi or dahi, the crispy kuttu pooris are must-haves for any festive feasting with a unique taste. This flatbread brings the families together during these nine days of devotion and celebration of Navratri. Let’s find out how, apart from flavor, it benefits our health:
1. Gluten-Free Goodness: According to the National Library of Medicine, buckwheat is gluten-free, so it is ideal for people with celiac disease or a gluten-free diet. Kuttu can be incorporated into the diet to prepare many recipes without triggering gluten responses.
2. Rich In Nutrients: Kuttu flour has proteins, fiber, and minerals with plenty of vitamins. These contribute to total health and could make it easy for someone to obtain their daily needs while dieting. It is also rich in B vitamins, particularly niacin (B3) and riboflavin (B2), which play a significant role in the metabolism of energy and healthy skin.
3. High In Protein: Kuttu is rich in plant-based protein, hence an excellent product for vegetarians or those looking to supplement the amount of protein in their diet without consuming an animal product. It serves as building and repair material for the tissues, synthesizes enzymes and hormones, and promotes immune functions.
4. Highly Rich In Fiber: The high amount of fiber in buckwheat flour helps with digestion due to the proper movement of the bowel and prevents constipation. Besides that, fiber controls blood sugar levels and is hence recommended for diabetics.
Foods high in fiber tend to keep one full for quite some time. One might, therefore, aid weight management by reducing overall calorie intake.
5. Rich In Antioxidants: Kuttu is rich in antioxidants, flavonoids, and phenolic compounds. These antioxidants protect your body’s cells from free radical damage that predisposes one to chronic diseases such as heart disease, diabetes, and cancer.
6. Good For Heart Health: The fiber, antioxidants, and healthy fats in Kuttu Ki Puri help to promote heart health. Buckwheat helps reduce cholesterol levels, improve blood circulation, and reduce the risk of heart disease. Kuttu contains magnesium, which can also positively impact blood pressure.
8. Improves Energy Supply: Kuttu also furnishes energy through complex carbohydrates, which the body needs steadily. Preparing Kuttu poori is always a great thought during the nine-day fasts in Navratri.
9. Weight Control: Due to its very high level of fiber and protein, this bread will curb cravings and help suppress appetite. Thus, kuttu poori is one of the best fasting foods with weight loss benefits while maintaining a healthy diet and physical activity.
10. Mineral Dense: Kuttu has a significant amount of minerals: iron, magnesium, and phosphorus. Iron helps transport oxygen within the blood, thereby stopping anemia. Magnesium is involved in many body functions, including regulating muscles and nerves, blood glucose, and how bones are formed. Phosphorus has roles in bone formation and energy production.
More Kuttu Recipes to Enjoy with Fitelo!
Apart from Kuttu ki puri recipe, check out other healthy recipes by Fitelo made of buckwheat flour that you can easily try at home during the festive season or any fasting day.
1. Buckwheat Dhokla
It is a very light and fluffy snack, perfect for fasting, as it is made of kuttu (buckwheat flour). Rich in protein and fiber, it is one of the energy-providing snacks that keeps you full. Enjoyed with green chutney or yogurt, this can be an amazing dish you can have any time of the day.
2. Buckwheat Porridge
This is the most effortless recipe for breakfast if you get bored of having oats and have something new for breakfast. This is one super quick recipe to lose weight and for people who are fasting for Navratri.
3. Buckwheat Pulao Recipe
Buckwheat Pulao is a nutritious meal that is gluten-free and full of fiber and protein with essential minerals. It helps regulate blood glucose levels and is good for digestion. So, enjoy this wholesome food and stay energetic and nourished!
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Frequently Asked Questions
Can We Eat Kuttu Atta In Fasting?
Indeed, kuttu atta or buckwheat flour is a staple during fasting, especially Navratri. It’s gluten-free, nutritious, and gives us wonderful energy. Its protein and fiber content help keep one full and energetic.
Is Kuttu Ki Puri Healthy?
Yes, Kuttu Puri is considered a healthy option, especially during fasting. Made from kuttu (buckwheat flour), it is gluten-free and rich in fiber, protein, and essential minerals like magnesium and iron. Though typically fried, you can control your health by using less oil or making a baked version for a more heart-friendly alternative.
Is Kuttu Atta Hot Or Cold In Nature?
Ayurveda says kuttu atta, or buckwheat flour, is hot in nature. It generates body heat and so should be consumed during cool months or during fasting seasons like Navratri, as it creates energy and helps with digestion. Then, by balancing its effect through cooling foods like yogurt, one can keep the heating active under control.
Is Kuttu Ki Puri High In Protein?
Kuttu Poori is relatively high in protein compared to the normal wheat-based puris. The buckwheat flour that it is made of is rich in protein. Although it will add more protein in comparison to refined flours, when paired with some protein-rich accompaniments like yogurt. It’s a really good fasting food that keeps the energy levels steady.
Contact Us Today
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Disclaimer
This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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