🥥 Green Gram Roti | Low GI, Diabetic-Friendly, Coconut-Fuelled Endurance Recipe

Wholesome, nourishing, and full of slow energy — this Green Gram Roti brings together Sri Lankan roots and modern wellness. It’s packed with plant protein, fibre, and healthy fats, perfect for supporting blood sugar balance, endurance training, and even diabetes reversal journeys.

Serve warm with Yellowfin Tuna / Paneer Curry in Coconut Milk and a spoon of Lunu Miris or Pol Sambol for an authentic island-style meal.

🧂 Ingredients

Ingredient	Quantity	Benefits/notes
Boiled green gram (mung beans)	400 g	Rich in fibre, protein, and antioxidants — supports stable blood sugar and energy
Desiccated Coconut	60 g	Adds fibre and tropical flavour
Wholemeal or Teff Flour	120 g	Low-GI grain for sustained energy
Vital Wheat Gluten	20 g	Boosts protein and elasticity
Himalayan Pink Salt	¾ tsp	Natural mineral balance
Virgin Coconut Oil	1 tbsp	Heart-healthy medium-chain fats
Warm water	50–80 g	Adjust as needed
Optional: onion, green chilli, curry leaves	To taste	For flavour
Serve with: Coconut Milk	—	For yellowfin tuna curry / paneer curry

🔥 Method (Manual / Stovetop)

• 1. Mash the Green Gram: Place boiled mung beans in a bowl. Mash with a fork or potato masher until coarse, or pulse in a food processor for 5–10 seconds.
• 2. Add Flavour: Mix in chopped onion, green chilli, and curry leaves if using.
• 3. Combine Dry Ingredients: In another bowl, whisk flour, vital wheat gluten, desiccated coconut, and salt together. Add to the green gram mash.
• 4. Add Oil & Water: Add virgin coconut oil and gradually pour warm water while mixing by hand until a soft dough forms. Knead 2–3 minutes until smooth and elastic.
• 5. Rest the Dough: Cover and rest 10–15 minutes to hydrate and relax the dough.
• 6. Shape Rotis: Divide into 12 balls (~60 g). Roll between baking papers or on a floured board into 15 cm discs (3 mm thick).
• 7. Cook Rotis: Heat a non-stick or cast-iron pan on medium heat. Cook each roti 1–2 minutes per side until golden brown spots appear. Brush with coconut oil if desired.
• Keep cooked rotis wrapped in a clean cloth while finishing the batch.

 

👩‍🍳 Method (Thermomix TM6 Ready)

• Mash Green Gram: Add boiled green gram to the Thermomix bowl. Blend 15 sec / Speed 4, scrape down, then 10 sec / Speed 5 for a coarse mash.
• Add Aromatics (optional): Add onion, chilli, and curry leaves. Mix 10 sec / Reverse / Speed 4.
• Add Coconut and Dry Ingredients: Add desiccated coconut, flour, vital wheat gluten, and salt. Mix 10 sec / Speed 5.
• Add Oil and Water: Add virgin coconut oil and 50 g warm water. Knead 1 min 30 sec / Dough mode. Add more water if too dry.
• Rest Dough: Let it rest 10–15 minutes covered.
• Shape Rotis: Divide dough into 12 small balls (~60 g each). Roll between two baking sheets to 15 cm discs, 3 mm thick.
• Cook: Heat a pan on medium. Cook each roti 1–2 minutes per side until golden. Brush lightly with coconut oil for extra softness.

🍛 Serving Suggestion

Serve warm with Yellowfin Tuna Curry simmered in Coconut Milk, Pol Sambol or Lunu Miris, and fresh cucumber slices.

This meal offers a balanced combination of plant protein, fibre, and healthy coconut fats — ideal for steady glucose release and endurance fueling.

💡 Wellness Notes

• Low GI: Green gram and teff provide slow-digesting carbs that help stabilise blood sugar.
• Marathon Fuel: Medium-chain fats from virgin coconut oil supply quick, clean energy.
• Diabetic Support: Balanced macronutrient profile supports insulin sensitivity and satiety.

Try it today with your favourite Ceylon Kokonati ingredients — nature’s best for your kitchen and wellbeing. 🌿