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Buckwheat Roti with Yogurt
Lunch • India
How to Make Buckwheat Roti with Yogurt (Traditional & Healthy Version)
Buckwheat Roti with Yogurt, known locally as Kuttu ki Roti with Dahi, is a cherished North Indian dish especially relished during fasting (vrat) periods like Navratri. Buckwheat flour, or kuttu ka atta, is widely used in Indian kitchens due to its gluten-free nature and earthy flavor. Combined with creamy homemade dahi (yogurt), this meal is both satisfying and nourishing. The rotis are typically soft, slightly nutty, and pair perfectly with the cooling, probiotic-rich yogurt, making it a wholesome lunch for hot Indian afternoons. This dish carries deep cultural resonance, often prepared in households observing religious fasts, yet it is also popular among health-conscious families year-round. Its simplicity and nutritional value have made it a staple not just during festivals, but also as a regular meal for those seeking gluten-free and vegetarian options. The combination of buckwheat and yogurt delivers a balanced plate that is high in protein and essential micronutrients, ideal for anyone looking for a wholesome Indian lunch. Buckwheat Roti with Yogurt is a true testament to India’s culinary wisdom—offering a delicious, easy-to-digest meal that supports good health without sacrificing authentic taste. Whether you are observing a festival or aiming for a nutritious lunch, this dish brings the best of North Indian tradition and modern wellness together.
Ingredients(for 2 buckwheat rotis with 1/2 cup yogurt per person)
- 1 cup Buckwheat flour (Kuttu ka atta)
- 1 medium Boiled potatoes (aloo, mashed; helps bind the dough)
- 1/2 tsp Sendha namak (rock salt) (used during fasts)
- 2 tbsp Finely chopped coriander leaves (dhaniya)
- 1 Green chili (finely chopped; adjust to taste) - optional
- 2 tsp Ghee or oil (for cooking)
- 1 cup Plain yogurt (dahi, fresh and well whisked)
- 1/4 tsp Cumin powder (jeera powder, for yogurt) - optional
- 1/4 tsp Black pepper powder (kali mirch, for yogurt) - optional
- as needed Water (for kneading)
Instructions
- 1
In a large bowl, combine kuttu ka atta (buckwheat flour), mashed boiled potato, sendha namak, chopped coriander, and green chili (if using). Mix well.
4 minutes
Potato helps bind the dough since buckwheat is gluten-free.
- 2
Gradually add water and knead into a soft, pliable dough. The dough should not be sticky.
3 minutes
Add water little by little, as buckwheat flour absorbs water quickly.
- 3
Divide the dough into equal lemon-sized balls. Dust each with a little dry buckwheat flour.
2 minutes
Cover dough with a damp cloth to prevent drying.
- 4
Place a ball between two sheets of parchment or banana leaf and gently roll into a 5-6 inch round roti using a rolling pin (belan).
3 minutes
If the dough cracks, press gently with your fingers to reshape.
Why This Dish is Healthy
This dish is a healthy choice because it combines the goodness of buckwheat—a low glycemic index grain—with probiotic-rich yogurt. Buckwheat helps regulate blood sugar, supports heart health, and is packed with antioxidants. The yogurt complements it by aiding digestion, boosting immunity, and providing high-quality protein. The meal is light, nourishing, and ideal for weight management, diabetes, and overall wellness.
Buckwheat Roti with Yogurt is rich in plant-based protein, dietary fiber, and essential minerals like magnesium and iron. Buckwheat flour is naturally gluten-free, making it suitable for those with gluten intolerance. Yogurt adds probiotics, calcium, and B vitamins, which support digestive and bone health. This meal is low in saturated fat and provides complex carbohydrates for sustained energy, making it a balanced lunch option for vegetarians.
Pro Tips
- 💡Tip 1: Always use fresh buckwheat flour for soft rotis.
- 💡Tip 2: Add a pinch of ajwain (carom seeds) for better digestion.
- 💡Tip 3: If the dough feels sticky, dust with more buckwheat flour while rolling.
Storage & Serving
Buckwheat rotis are best served fresh, but can be stored in an air-tight container for up to 6 hours. Reheat on a tawa before serving. Yogurt should be refrigerated and consumed within 24 hours.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
