Spinach multigrain roti: iron-boosting palak chapati recipe

Spinach multigrain roti is a soft, iron-rich flatbread. It blends fresh palak puree into multigrain atta for added nutrition. Each roti delivers iron, fibre, protein, and folate. This recipe takes about 20 minutes and works for lunch, dinner, or kids' tiffin boxes.

What is spinach multigrain roti and why it matters

Spinach multigrain roti is a traditional Indian chapati made by kneading blanched or raw spinach puree into a flour blend. The flour typically combines whole wheat with millets like ragi, jowar, bajra, or chickpea flour. The result is a naturally green, nutrient-dense flatbread.

Regular wheat roti provides about 1 mg of iron per serving. Adding spinach and switching to multigrain atta can raise the iron content significantly. According to the International Food Policy Research Institute (IFPRI), combining green leafy vegetables with fortified or multi-grain flours improves micronutrient density in Indian diets.

This matters because anemia affects over 50% of Indian women. A simple recipe change at the roti level can help address daily iron gaps without requiring supplements.

Nutritional profile of palak multigrain chapati

The numbers below are approximate values per roti (about 40 g dough, made with multigrain atta and 30 g spinach puree).

• Calories: 95–110 kcal
• Protein: 3.5–4.5 g
• Iron: 1.8–2.5 mg
• Fibre: 2.5–3 g
• Folate: 35–45 mcg
• Calcium: 30–40 mg
• Vitamin A: ~150 mcg (from spinach beta-carotene)

Compared to a plain wheat roti, the spinach multigrain version offers roughly 60–80% more iron and nearly double the folate. Using a multigrain atta that includes ragi further adds calcium. Learn how ragi supports iron and blood sugar levels for additional context.

Step-by-step spinach multigrain roti recipe

Ingredients

• 2 cups multigrain atta (a blend of whole wheat, ragi, jowar, bajra, and chickpea flour works well)
• 2 cups fresh spinach leaves (approximately 100 g), washed and de-stemmed
• 1 small green chilli (optional)
• ½ inch ginger piece (optional)
• ½ teaspoon salt
• ½ teaspoon cumin powder
• 1 teaspoon oil or ghee
• Water as needed (usually very little since spinach releases moisture)

Preparing the spinach puree

1. Blanch spinach leaves in boiling water for 60 seconds. This reduces oxalates that can block iron absorption.
2. Immediately transfer to ice-cold water to retain the bright green colour.
3. Blend the spinach with green chilli and ginger into a smooth puree. Do not add extra water.

Blanching is an important step. Raw spinach contains oxalic acid, which binds to iron and reduces its bioavailability. According to research published in the Journal of Agricultural and Food Chemistry, blanching spinach can reduce oxalate content by 30–50%, making the iron more accessible to the body.

Kneading the dough

1. Place multigrain atta in a large mixing bowl.
2. Add salt, cumin powder, and oil or ghee.
3. Pour in the spinach puree gradually while mixing.
4. Knead into a soft, pliable dough. If the dough feels too wet, add a tablespoon of atta at a time. If too dry, add a teaspoon of water.
5. Cover with a damp cloth and rest for 10 minutes. This allows the gluten to relax and the millets in the flour to absorb moisture.

Rolling and cooking

1. Divide the dough into 8–10 equal portions. Roll each into a smooth ball.
2. Dust a rolling surface with dry atta. Roll each ball into a circle about 6–7 inches in diameter.
3. Heat a tawa (flat griddle) over medium-high flame.
4. Place the rolled roti on the hot tawa. Cook for about 40 seconds until small bubbles appear on top.
5. Flip and cook the other side for 30–40 seconds.
6. If desired, place the roti directly on the flame for a few seconds to puff it up.
7. Brush lightly with ghee and serve hot.

The entire process takes about 20 minutes once the dough is ready.

Tips for the softest palak chapati

Use warm puree. Slightly warm spinach puree helps multigrain atta absorb moisture more evenly, preventing dry edges.

Do not skip the resting time. Multigrain flours need at least 10 minutes to hydrate properly. Skipping this step leads to crumbly rotis that break while rolling.

Add a binding agent if needed. If the flour blend has a high proportion of millets (which are gluten-free), adding a tablespoon of psyllium husk (isabgol) or flaxseed powder improves elasticity.

Roll gently. Multigrain dough is less elastic than pure wheat dough. Apply even, gentle pressure to avoid cracks. Dusting with dry atta also helps.

Cook on medium-high heat. Too low a flame makes the roti hard. Too high scorches it before cooking through. Medium-high gives the best puff and softness.

How to boost iron absorption from this roti

Iron from plant sources (non-heme iron) is absorbed less efficiently than iron from meat. However, simple pairing strategies can significantly improve absorption.

• Add vitamin C. Squeeze lemon juice over the roti or serve with a tomato-based sabzi. Vitamin C can boost non-heme iron absorption by up to six-fold.
• Pair with dal. The dal-roti combination provides complementary amino acids and additional iron.
• Avoid tea or coffee with meals. Tannins in tea and coffee inhibit iron absorption. Wait at least one hour after eating.
• Use cast-iron tawa. Cooking on a cast-iron surface can add trace amounts of iron to the food.

Who benefits most from spinach multigrain roti

This recipe is particularly useful for specific groups.

Pregnant women need 27 mg of iron daily. Every meal counts. Adding spinach rotis to the regular diet contributes meaningful iron along with folate, which supports foetal neural development. Explore a detailed list of iron-rich foods for pregnant women for more options.

Children often resist green vegetables. Palak roti hides spinach in a familiar format. Most children eat rotis without complaint, making this an effective way to address iron deficiency in children.

Women with PCOS often deal with heavy menstrual bleeding and consequent iron loss. A multigrain base with a lower glycemic index also helps manage blood sugar. Read more about the best atta options for PCOS.

Vegetarians and vegans rely entirely on plant-based iron. Spinach multigrain roti is one of the simplest daily additions to close the iron gap.

Common mistakes to avoid

Using too much water. Spinach puree provides most of the liquid. Adding excess water makes the dough sticky and the roti soggy.

Skipping the blanch. Raw spinach puree works, but it releases more water during cooking and retains higher oxalate levels. Blanching is a small step that makes a big difference in both texture and nutrition.

Overloading spinach. More is not always better. A ratio of about 50 g spinach puree per cup of atta gives the right colour, taste, and texture. Exceeding this can make the dough too wet.

Using refined flour blends. Some packaged "multigrain" flours contain maida (refined flour) as a base. Always check the ingredient list. A genuine multigrain atta lists whole grains first, with no maida. Understand how to read multigrain atta labels correctly to avoid misleading products.

Storage and meal prep tips

The spinach dough stays fresh in the refrigerator for up to 24 hours when stored in an airtight container. Bring it to room temperature before rolling.

Cooked rotis can be stored in an insulated container for 4–5 hours without losing softness. For longer storage, stack rotis with parchment paper between them and refrigerate. Reheat on a tawa for 15–20 seconds per side.

This recipe also works well for travel-friendly lunchbox meals. Add a pinch of turmeric and ajwain to the dough for better shelf life and digestion.

Variations to try

• Spinach and methi roti: Add a handful of fresh fenugreek (methi) leaves to the spinach puree. Methi adds extra iron and a pleasant bitter note.
• Spinach cheese roti (for kids): Stuff each roti with a tablespoon of grated paneer or mozzarella before cooking.
• Spinach and flaxseed roti: Add a tablespoon of ground flaxseed to the dough for omega-3 fatty acids and extra fibre.
• Garlic palak roti: Blend 2–3 garlic cloves with the spinach puree. Garlic adds flavour and has its own health benefits.

Frequently asked questions

Can frozen spinach be used instead of fresh?

Yes. Thaw frozen spinach completely and squeeze out excess water before blending. The nutritional value is very similar to fresh spinach. Frozen spinach may even retain more nutrients because it is typically blanched and flash-frozen within hours of harvest.

How many spinach rotis should one eat daily for iron?

Two to three spinach multigrain rotis per day can contribute approximately 4–7 mg of iron. Combined with other iron-rich foods like dal, jaggery, and sesame seeds, this can help meet the daily recommended intake of 15–21 mg for adult women.

Is this recipe safe for people with thyroid conditions?

Spinach is not a goitrogen and is generally safe for people with hypothyroidism. However, some multigrain atta blends contain millets like bajra or ragi, which have mild goitrogenic properties. Moderate consumption (2–3 rotis per day) is usually fine. Consult a doctor for personalised advice.

Can this roti be made without a tawa?

Yes. A non-stick pan or cast-iron skillet works. A cast-iron surface is actually preferred because it adds trace iron to the food. Avoid aluminium pans as they may react with the spinach.

Does cooking destroy iron in spinach?

Iron is a mineral, not a vitamin. It is heat-stable and does not degrade during cooking. In fact, cooking spinach and blanching it first can improve iron bioavailability by reducing oxalates that block absorption.