Nutritional Facts of Wheat Flour Chakli, Gehun Ke Aate ki Chakli, Calories in Wheat Flour Chakli, Gehun Ke Aate ki Chakli

by Tarla Dalal
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How many calories does one Whole Wheat Flour Chakli have?

One  Whole Wheat Flour Chakli gives 29 calories. Out of which carbohydrates comprise 11 calories, proteins account for 2 calories and remaining calories come from fat which is 16 calories.  One Whole Wheat Flour Chakli provides about 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Whole Wheat Flour Chakli Calorie | Indian aata chakli | gehun ke aate ki chakli | wheat flour murukku | with 38 amazing images.

wheat flour chakli recipe | Indian aata chakli | gehun ke aate ki chakli | wheat flour murukku has a very different flavour and mouth-feel, equally tasty but slightly softer than the normal rice flour chakli. Learn how to make Indian aata chakli.

To make wheat flour chakli, place the whole wheat flour in a muslin cloth. Tie it tightly. Place it in hot steamer and steam for 15 minutes. Remove the flour from the muslin cloth and cool slightly, the whole wheat flour must have become hard. Break into small pieces and blend in a mixer till smooth. Transfer the mixture into a deep bowl, add all the other ingredients and knead into a soft dough using enough water. Divide the dough into 2 equal portions. Take a portion of the dough and press it into a chakli “press” and cover it with the lid. Press out 50 mm. (2”) diameter round swirls of chakli onto an inverted flat board or thali, working closely from the centre to the outside to get approx. 25 chaklis. Press the chaklis very gently with the back of a flat ladle. Repeat steps 8 to 10 to make 1 more batch of 25 chaklis. Heat the oil in a deep non-stick pan, deep fry the chaklis on a medium flame, till they turn golden brown in colour and crisp from both the sides. Drain on an absorbent paper. Cool and store in an air-tight container.

It is amazing and totally mind-boggling how changing just one ingredient in a recipe can give you something awesomely different! Well, in gehun ke aate ki chakli we have replaced rice flour with whole wheat flour, tweaked the proportions of the other ingredients slightly, and tried making chakli with the steamed dough.

You will love the homely taste and melt-in-the-mouth texture of this Indian aata chakli. What lends a unique texture to this chakli is the steaming of the wheat flour in a muslin cloth, while the rest of the procedure remains the same as the other varieties of chakli.

You need to buy a ‘chakli press’ from the market to make this wheat flour murukku. It comes with 10 to 12 types of moulds which can be used to make crunchy snacks like chakli, sev, gathiya etc. You can also try your hand at other jar snacks like the Methi Puri or Seedai.

Tips for wheat flour chakli. 1. Ensure that you keep the wheat flour in a muslin cloth only as it is thin and will allow the flour to cook and harden. 2. Tie the muslin cloth with one to two ends of that cloth itself if possible. We suggest that you do not use a rubber band. There is a possibility that the rubber band might break or loosen due to the steam. 3. Keep the tied muslin cloth on a perforated plate in the steamer. 4. You need to be a little careful when deep-frying these chaklis though. Do not keep turning them often as they are soft and will break. Just move them around occasionally.

Is Whole Wheat Flour Chakli healthy?

No, this is not healthy. In this chakli recipe,  oil is used for deep frying and deep fried food is not good for health.

Let's understand the Ingredients of Whole Wheat Flour Chakli.

What's good in Whole Wheat Flour Chakli.

Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation. Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

 Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

What's problem in Whole Wheat Flour Chakli.

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Is Whole Wheat Flour Chakli safe for diabetics, heart and overweight individuals?

No, this recipe is not good for diabetics, heart and weight loss. This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process.

Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and don't then function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff.

Are there any healthy chaat recipes you suggest?

You can have Baked Samosa with mixed sproutsMatarsutir Kachori, Baked Multi Flour ChakliOats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukkumini jowar pancakesoats upmabaked sev , baked whole wheat purispaneer pudina tikki or buckwheat pancake as one healthy recipe option.

Multi Flour Chakli, Baked Snack Recipe

Multi Flour Chakli, Baked Snack Recipe

Can healthy individuals have Whole Wheat Flour Chakli?

No, again this kachori does not slot in with healthy living. Just because its 31 calories does not mean you can eat it. It's very poor quality calories laden with bad fat. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.   


4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6. Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7. Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8. Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

How to burn 29 calories that come from one Whole Wheat Flour Chakli?

Walking (6 kmph)                 =     9      mins
Running (11 kmph)               =     3      mins
Cycling (30 kmph)                =     4      mins
Swimming (2 kmph)             =     5      mins

Note: These values are approximate and calorie burning differs in each individual.

Value per chakli% Daily Values
Energy29 cal1%
Protein0.5 g1%
Carbohydrates2.8 g1%
Fiber0.5 g2%
Fat1.8 g3%
Cholesterol0 mg0%
Vitamin A15.7 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C0.1 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)1.4 mcg1%
Calcium1.9 mg0%
Iron0.2 mg1%
Magnesium5.4 mg2%
Phosphorus13.9 mg2%
Sodium0.8 mg0%
Potassium12.3 mg0%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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