Whole Wheat Puri
Makan Tengah Hari • Malaysia
How to Make Whole Wheat Puri (Traditional & Healthy Version)
Whole Wheat Puri is a beloved flatbread enjoyed across Malaysia’s multicultural communities, especially among the North Indian diaspora. Unlike the classic puri made with refined flour, this health-conscious version uses whole wheat flour, known locally as 'tepung gandum penuh', making it richer in fiber and nutrients. The puri is traditionally served during lunch, especially on festive occasions, and pairs beautifully with an array of Malaysian vegetarian curries, such as dhal or vegetable masak lemak. Its light, crisp texture and earthy flavor make it a staple in Malaysia’s vibrant food scene. In Malaysia, the Whole Wheat Puri has been adapted to incorporate local ingredients and flavors, such as a hint of pandan for aroma or a touch of coconut oil ('minyak kelapa') for frying. The dish reflects Malaysia’s multiethnic heritage—Indian, Malay, and Chinese influences can be seen in the choice of spices and accompaniments. It’s a delicious, wholesome option for anyone seeking vegetarian recipes that are high in nutrition and suitable for calorie-conscious diets. Whole Wheat Puri is perfect for family lunches, festive gatherings, and those looking for a flavorful yet healthy bread alternative.
Bahan-bahan(untuk 2 medium puris per person)
- 1 cup Whole wheat flour (tepung gandum penuh)
- 1/3 cup Water (air)
- 1/2 tsp Salt (garam)
- 1 tbsp Coconut oil (minyak kelapa)
- 1 small Pandan leaf (daun pandan, for aroma) - pilihan
- for rolling Olive oil (optional, for non-stick) - pilihan
- 1/4 tsp Baking powder (optional, for puffiness) - pilihan
- 1 stalk Lemongrass (serai, finely minced (optional)) - pilihan
- 2 tbsp Low-fat yogurt (optional, for softer puris) - pilihan
- for shallow frying Vegetable oil (minyak sayur, can substitute coconut oil)
Arahan
- 1
In a mixing bowl, combine whole wheat flour, salt, and baking powder if using. Add minced pandan and lemongrass for a Malaysian twist.
3 minutes
Mix dry ingredients thoroughly for even flavor.
- 2
Pour in water gradually and knead to form a soft, pliable dough. Add coconut oil and low-fat yogurt if desired for extra softness.
5 minutes
Knead well, as a smooth dough yields puffier puris.
- 3
Cover dough with a damp cloth and let it rest for 10 minutes. This relaxes the gluten and makes rolling easier.
10 minutes
Resting improves texture and prevents tearing.
- 4
Divide dough into small balls (about golf ball size). Roll each ball into a thin circle (about 4 inches) using a little olive oil if needed.
5 minutes
Roll evenly for uniform frying.
Kenapa hidangan ini sihat
Using whole wheat instead of refined flour increases fiber and lowers the glycemic index, making Whole Wheat Puri a healthier option for lunch. Minimal oil and the option to shallow fry further reduce calories and fat. The incorporation of local herbs supports overall wellness and adds nutritional value, making this dish ideal for those monitoring calories, weight, or blood sugar.
Whole Wheat Puri is high in dietary fiber thanks to the use of whole wheat flour, supporting digestive health and sustained energy. Coconut oil provides medium-chain triglycerides, which may boost metabolism. The addition of pandan and lemongrass not only imparts aroma but also adds antioxidants. The dish is low in saturated fat and can be made with minimal oil, making it suitable for calorie-conscious eating. It offers vitamins like B-complex, magnesium, and trace minerals.
Petua
- 💡Tip 1: Use fresh pandan and lemongrass for authentic Malaysian aroma.
- 💡Tip 2: Rest the dough to ensure soft, puffed puris.
- 💡Tip 3: Drain fried puris well to reduce oil and calories.
Penyimpanan & hidangan
Store leftover puris in an airtight container at room temperature for up to 1 day. Reheat in a dry pan or oven to restore crispness. Avoid refrigerating as puris may become chewy.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 90.0 kcal |
