Gluten-Free Chapati
Makan Tengah Hari • Malaysia
How to Make Gluten-Free Chapati (Traditional & Healthy Version)
Gluten-Free Chapati is a wholesome and nourishing flatbread inspired by Malaysia’s Indian community, enjoyed across the nation for lunch or as a light meal. Unlike traditional chapati, this version uses gluten-free flours such as beras perang (brown rice flour) and tepung ubi (tapioca flour), making it suitable for those with gluten sensitivities while retaining the soft, pliable texture Malaysians love. The chapati’s mild, earthy flavor pairs beautifully with local curries or dhal, and it’s a staple at many mamak stalls, especially in multicultural cities like Kuala Lumpur and Penang. This healthy chapati recipe reflects Malaysia’s rich cultural tapestry, bringing together Indian culinary traditions with local Malaysian ingredients. The addition of kelapa parut (fresh grated coconut) and a hint of pandan essence adds subtle fragrance and a unique Malaysian twist. Whether you’re seeking a nutritious lunch, a vegetarian option, or a gluten-free bread to accompany your favorite lauk (dishes), this chapati is a delightful and inclusive choice for all.
Bahan-bahan(untuk 2 medium chapati per serving)
- 1 cup Brown rice flour (tepung beras perang)
- 1/4 cup Tapioca flour (tepung ubi)
- 2 tablespoons Grated coconut (kelapa parut, fresh or desiccated) - pilihan
- 1/2 cup Warm water (adjust as needed)
- 1/2 teaspoon Salt (garam)
- 1 tablespoon Olive oil (or minyak jagung (corn oil))
- 2-3 drops Pandan essence (for fragrance) - pilihan
- 1 tablespoon Chopped fresh coriander (daun ketumbar) - pilihan
- 1 tablespoon Ground flaxseed (for fiber and binding) - pilihan
Arahan
- 1
In a large mixing bowl, combine brown rice flour, tapioca flour, salt, ground flaxseed, and grated coconut (if using). Mix thoroughly.
3 minutes
Ensure even distribution of all dry ingredients for a uniform dough.
- 2
Add olive oil and pandan essence into the dry ingredients. Gradually pour in warm water, mixing continuously until a soft, pliable dough forms.
4 minutes
Add water slowly; the dough should not be sticky.
- 3
Knead the dough for 3-4 minutes until smooth. If it feels dry, add a teaspoon of water at a time. Cover with a damp cloth and let it rest for 5 minutes.
5 minutes
Resting helps the flours hydrate fully for softer chapati.
- 4
Divide the dough into 4 equal balls. Dust a clean surface lightly with brown rice flour. Roll each ball into a round, thin disc about 15cm in diameter.
4 minutes
Keep a gentle hand while rolling to avoid cracks.
Kenapa hidangan ini sihat
Gluten-Free Chapati is a smart choice for a balanced Malaysian diet, especially for those seeking gluten-free, fiber-rich alternatives. The use of whole-grain flours and minimal oil makes it lower in calories and fat compared to traditional flatbreads. It keeps you full longer, supports digestive health, and is easy to pair with nutrient-rich vegetable sides for a wholesome lunch.
This gluten-free chapati is high in complex carbohydrates from brown rice flour, providing sustained energy without gluten. The use of flaxseed and grated coconut adds dietary fiber, supporting digestive health. Tapioca flour helps with texture and is gentle on sensitive stomachs. Minimal oil keeps the fat content low, and the recipe is naturally free from dairy and animal products, making it suitable for vegetarians and vegans. It also contains B vitamins, magnesium, and healthy plant compounds from coriander and pandan.
Petua
- 💡Tip 1: Rest the dough well to ensure soft, flexible chapati.
- 💡Tip 2: Use freshly grated kelapa parut for extra flavor and moisture.
- 💡Tip 3: Cover cooked chapati with a cloth to prevent drying out.
Penyimpanan & hidangan
Store cooked chapati in an airtight container at room temperature for up to 12 hours, or refrigerate for up to 2 days. Reheat on a dry pan or wrap in a damp cloth and microwave for 20 seconds before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 75.0 kcal |
