Besan (gram flour)
बेसनبیسن
besan
Flour ground from chana dal (split Bengal gram), sold as besan, gram flour or chickpea flour.
Its job: Nutty flavor, golden color and extra protein.
Science-backed recipe
From the MedRise Food Science kitchenPublished
Missi Roti: Punjabi Besan and Atta Flatbread
Also called Besan Roti · Dal Paratha · मिस्सी रोटी · مسی روٹی
A soft, nutty Punjabi flatbread made from besan and whole wheat atta, kneaded with onion, green chili, ajwain, kasuri methi and spices, cooked on a hot tawa and finished with ghee or butter.
In short
Missi roti is a Punjabi flatbread made with besan and whole-wheat atta, spiced with ajwain, onion, chili and herbs. Each roti has about 5 g of protein and 3 g of fiber, more than plain roti.
From the MedRise Food Science kitchenPublished - Active
- 35 min
- Rest dough
- 15 min
- Total
- 50 min
- Makes
- 8 roti
Why this recipe works
- ✓Two flours, one doughBesan brings nutty flavor and protein; atta brings the stretch to roll it.
- ✓Flavor in the doughOnion, green chili, ajwain, kasuri methi and spices are kneaded right in.
- ✓Soft, not crumblyA short rest and a little ghee keep it tender.
- ✓Ready in about 40 minutesNo yeast, no proving.
What is missi roti?
Missi roti is a Punjabi flatbread made by mixing besan (gram flour) with whole wheat atta and kneading in onion, green chilies and spices. “Missi” comes from the Punjabi for “mixed,” after the blend of flours.
Besan is simply chana dal ground into flour, which is why many Punjabi families call missi roti dal paratha. It’s classic with a dab of white butter, a bowl of dahi and some aam ka achaar.
Meet the ingredients
The main ingredients, with their English, Hindi and Urdu names.
Whole wheat flour (atta)
आटाآٹا
āṭā
Finely ground Indian whole wheat flour, sold as “atta” (chapati flour).
Its job: Gluten that holds the dough together so it rolls.
Ajwain (carom seeds)
अजवाइनاجوائن
ajwāin
Tiny seeds with a strong thyme-like aroma.
Its job: The classic flavor of missi roti and parathas.
Kasuri methi
कसूरी मेथीقصوری میتھی
kasūrī methī
Dried fenugreek leaves.
Its job: A savory, slightly bitter aroma.
Onion
प्याज़پیاز
pyāz
Very finely chopped.
Its job: Sweetness and moisture in the dough.
Green chilies
हरी मिर्चہری مرچ
harī mirch
Finely chopped.
Its job: Fresh heat.
Ghee or butter
घी · मक्खनگھی · مکھن
ghī · makkhan
For the dough and for brushing.
Its job: Tenderness and a rich finish.
Grow it yourself: Green chilies, Cilantro (dhania), Methi (fenugreek)
The lab notes
The science behind every step
Restaurant cooks do these things by habit. Here’s what each step is actually doing to the food, so you can cook by understanding instead of guesswork.
Lab note01
Why besan needs atta
Mix equal parts besan and atta.
Besan comes from chickpeas, which have no gluten, so a dough of besan alone cracks and crumbles when rolled. Wheat atta supplies gluten, the stretchy protein network that lets the dough roll thin and hold together. Half and half keeps the besan flavor while rolling easily.
Lab note02
Add water slowly
Mix in the onion first, then add water a little at a time.
Onions release water as they’re kneaded, and besan absorbs liquid differently from wheat. Adding water gradually avoids a sticky dough; it should be soft but not tacky.
Lab note03
Fat for tenderness
Rub a spoonful of ghee into the flour.
Fat coats some of the flour particles and limits how much gluten forms, which keeps the roti tender instead of tough. It’s the same idea as shortening in pastry.
Lab note04
The rest
Rest the dough, covered, for 15 minutes.
Resting lets the flours finish absorbing water and lets the gluten relax, so the dough rolls out without shrinking back.
Lab note05
A hot tawa
Cook on a hot tawa over medium-high heat.
Besan browns faster than wheat because it has more protein and natural sugars, which feed the Maillard reaction. Medium-high heat cooks the inside before the outside scorches; lower the heat if brown spots appear too fast.
Lab note06
Ajwain’s aroma
Crush the ajwain lightly between your palms.
Ajwain gets its distinctive thyme-like smell from thymol. Crushing releases it into the dough.
How to make it, at a glance
- Mix the dry ingredientsIn a bowl, mix the besan, atta, salt, ajwain, chili powder, turmeric and kasuri methi. Rub in the ghee with your fingertips.
- Add the onion and herbsMix in the onion, green chilies and cilantro.
- KneadAdd water a little at a time and knead into a soft, smooth dough that isn’t sticky, about 4–5 minutes. Cover and rest for 15 minutes.
- Divide and rollDivide into 8 balls. Dust one with atta and roll into a 6-inch circle, about ⅛ inch thick.
- CookHeat a tawa or heavy skillet over medium-high heat. Cook the roti for about 1 minute, until small bubbles appear, flip and cook another minute, then brush with ghee, flip and press gently until golden-brown spots appear on both sides.
- ServeKeep the roti warm wrapped in a towel while you cook the rest. Serve hot with butter, dahi and achaar.
Exact amounts and timings are in the recipe card below.
Health benefits, honestly rated
What this dish brings to the table, with an honest rating of how strong the evidence is.
Macros per roti
Calories150
Protein5 g
Carbs18 g
Fat7 g
Fiber3 g
Sodium150 mg
3.3 g protein per 100 calories. Estimated from the ingredients with USDA FoodData Central values.
Gym-friendly tip: Pair with a protein: ¾ cup Greek yogurt dip (about +16 g) or a boiled egg on the side (+6 g each).
More protein and fiber than plain roti
Besan (chickpea flour) roughly doubles the protein of wheat flour. Each roti has about 4–5 g of protein and 3 g of fiber (estimated).
Whole grain atta
Whole wheat atta counts toward the whole grains the Dietary Guidelines recommend.
Pulses in bread form
Besan is ground chana dal, so missi roti carries some of the benefits of pulses into your bread.
Keep in mind
- Brushing with ghee or butter adds saturated fat; a light brush is plenty.
- Contains wheat (gluten).
General nutrition information, not medical advice. Numbers marked “estimated” are calculated from the recipe’s ingredients and vary with brands and portions. If you have diabetes, heart or kidney disease, a food allergy, or are pregnant, ask your doctor or a registered dietitian how this dish fits your diet.
Fits these health goals: Type 2 diabetes and prediabetes, Constipation and gut health, Acid reflux (GERD), PCOS (polycystic ovary syndrome) (general guidance, not medical advice)
Health sources: Harvard T.H. Chan School of Public Health: Legumes and pulses · Dietary Guidelines for Americans
See the full ingredient health guide: benefits, traditional roots and the science →
Questions, answered
Is missi roti gluten-free?
No, it’s made with whole-wheat atta as well as besan. For gluten-free, make a besan chilla instead.
How many calories are in missi roti?
About 150 calories per roti brushed with ghee (estimated).
Why is it called dal paratha?
Besan is ground chana dal, so many Punjabi families call missi roti dal paratha. A stuffed chana dal paratha is a different dish with the same idea.
Can I make it gluten-free?
Not with this method: the atta’s gluten is what lets it roll. All-besan rotis need to be patted thicker and handled gently.
Why did my roti crack at the edges?
The dough was too dry or not rested. Add a teaspoon more water and rest it longer.
About MedRise Food Science
Desi restaurant favorites, recreated at home and explained with food science: every recipe is tested in a home kitchen and comes with the why behind each step.
Recipe card
Missi Roti (Dal Paratha)
Punjabi missi roti, also called dal paratha: besan (ground chana dal) and whole wheat atta kneaded with onion, green chili, ajwain, kasuri methi and spices, cooked on a hot tawa with ghee. With the science of mixing a gluten-free flour with wheat.
Prep15 minRest dough15 minCook20 minTotal50 minMakes8 roti
Ingredients
Dough
To cook and serve
Instructions
- Mix the dry ingredientsIn a bowl, mix the besan, atta, salt, ajwain, chili powder, turmeric and kasuri methi. Rub in the ghee with your fingertips.
- Add the onion and herbsMix in the onion, green chilies and cilantro.
- KneadAdd water a little at a time and knead into a soft, smooth dough that isn’t sticky, about 4–5 minutes. Cover and rest for 15 minutes.
- Divide and rollDivide into 8 balls. Dust one with atta and roll into a 6-inch circle, about ⅛ inch thick.
- CookHeat a tawa or heavy skillet over medium-high heat. Cook the roti for about 1 minute, until small bubbles appear, flip and cook another minute, then brush with ghee, flip and press gently until golden-brown spots appear on both sides.
- ServeKeep the roti warm wrapped in a towel while you cook the rest. Serve hot with butter, dahi and achaar.
Notes
- Stuffed dal paratha
- Some families stuff parathas with spiced, cooked chana dal instead. Mash 1 cup cooked chana dal with salt, chili, cumin and cilantro, stuff it into atta dough balls and roll gently.
- Make ahead
- Wrap the dough tightly and refrigerate for up to 1 day; bring to room temperature before rolling.
- Storage
- Cooked roti keep 2 days at room temperature in a closed container or 1 month frozen with parchment between them.
Equipment
- Tawa or heavy skillet
- Rolling pin
Meal prep: feeding 4 for the week
How much to make, based on 4 people eating it once a day. One batch of this recipe makes 8 roti.
Tonight1× the recipe4 servingsOne batch is enough.
Days 1–31.5× the recipe12 servings, kept in the fridge
Days 1–7, the whole week3.5× the recipe28 servings: fridge for the first days, freezer for the rest
- Cook onceOn prep day, make the recipe at 3.5× (use the button above to scale every amount). Big pots take longer to come to a boil and to reduce, so allow extra time; an Instant Pot should be filled no more than halfway for beans and lentils, or two-thirds for other dishes, so cook in rounds if needed.
- Cool it fastDivide the food into shallow containers so it cools quickly, and refrigerate within 2 hours of cooking.
- Split fridge and freezerKeep days 1–3 in the fridge. Freeze the rest in single-meal portions labeled with the date.
- Thaw the night beforeMove the next day’s portion from the freezer to the fridge the night before. Reheat until steaming hot all the way through (165°F / 74°C).
- Fridge
- Up to 3 days
- Freezer
- Cooked roti freeze well for 1 month with parchment between them.
- Keep separate or add fresh
- Or refrigerate the dough for up to 1 day and cook fresh.
- Reheat
- Reheat on a hot tawa for 20–30 seconds per side.
Why only a few days in the fridge? Refrigeration slows bacteria but doesn’t stop them; some, like Listeria, can still grow at fridge temperatures, which is why food-safety agencies set cooked leftovers at 3–4 days. Freezing at 0°F stops growth completely, so frozen portions stay safe indefinitely; the freezer times above are for best taste and texture.
Food-safety guidance: USDA, Leftovers and Food Safety · FoodSafety.gov storage chart