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Sattu Jau Wheat Roti
Lunch • India
How to Make Sattu Jau Wheat Roti (Traditional & Healthy Version)
Sattu Jau Wheat Roti is a wholesome North Indian flatbread combining the goodness of sattu (roasted gram flour), jau (barley flour), and atta (whole wheat flour). This nutritious roti has its roots in Bihar and Uttar Pradesh, where sattu is celebrated for its energy-boosting properties, especially during summer. The blend of grains creates a rustic, earthy flavor and a soft yet hearty texture, making it ideal for lunch. Traditionally enjoyed with chutney, curd, or sabzi, Sattu Jau Wheat Roti is a staple during festivals like Chhath Puja, when families seek nourishing, satvik foods. It’s loved for its ability to keep you full and energized throughout the day, making it a favorite for farmers and those with active lifestyles. Incorporating sattu and jau is a time-honored way to enhance the protein and fiber content of daily meals, and this roti is a testament to India’s culinary wisdom.
Ingredients(for 2 medium rotis per serving)
- 1 cup Whole wheat flour (atta)
- 1/2 cup Barley flour (jau ka atta)
- 1/2 cup Sattu (roasted gram flour) (sattu)
- 3/4 cup Warm water (as needed for kneading)
- 1/2 tsp Salt (namak)
- 1/2 tsp Ajwain seeds (optional, for digestion) - optional
- 1 tsp Ghee (for brushing (use oil for vegan version)) - optional
- 2 tbsp Fresh coriander leaves (hara dhania, finely chopped) - optional
- 1, finely chopped Green chili (optional, for flavor) - optional
Instructions
- 1
In a large mixing bowl, combine atta, jau ka atta, and sattu. Add salt and ajwain seeds (if using). Mix well to ensure an even distribution of ingredients.
5 minutes
Sifting the flours together prevents lumps and ensures a soft roti.
- 2
Add chopped coriander leaves and green chili for extra flavor. Gradually pour warm water and knead into a smooth, soft dough. Cover and let it rest for 10 minutes.
10 minutes
Resting the dough allows gluten to develop, making rotis softer.
- 3
Divide the dough into equal portions and roll each into a ball. Dust with dry flour and roll out into medium-sized rotis (about 6 inches diameter).
5 minutes
Apply gentle pressure while rolling to avoid tearing.
- 4
Heat a tawa (griddle) on medium flame. Place a roti on the tawa and cook until bubbles appear. Flip and cook the other side, applying ghee or oil lightly if desired.
5 minutes
Do not press the roti too much; this keeps it soft and fluffy.
Why This Dish is Healthy
This roti is a healthy choice because it balances high fiber with moderate protein and minimal fat. Using sattu and barley flour lowers the glycemic index, promoting steady blood sugar levels. The recipe uses little ghee or oil, keeping calories in check. Whole grains and legumes create a nutrient-dense meal that supports heart health, weight loss, and overall wellness. It is vegetarian-friendly and can be adapted for vegan diets, making it suitable for most health-conscious Indians.
Sattu Jau Wheat Roti is packed with dietary fiber from barley and wheat, while sattu provides a plant-based protein boost. Barley is rich in beta-glucan, helping lower cholesterol, and wheat offers complex carbohydrates for sustained energy. Sattu adds essential minerals like iron, magnesium, and potassium. This multipurpose roti supports digestive health, helps control blood sugar, and keeps you satiated longer, making it ideal for weight management. The addition of ajwain aids digestion and coriander supplies antioxidants and vitamin C.
Pro Tips
- 💡Tip 1: Use warm water for kneading to get a softer dough.
- 💡Tip 2: Rest the dough for at least 10 minutes to improve texture.
- 💡Tip 3: Brush rotis lightly with ghee only after cooking to reduce calories.
Storage & Serving
Store rotis in an airtight container for up to 12 hours at room temperature. To reheat, sprinkle a few drops of water and warm on a tawa. For longer storage, freeze rotis with parchment between layers and reheat before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
