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Sattu Stuffed Roti
Lunch • India
How to Make Sattu Stuffed Roti (Traditional & Healthy Version)
Sattu Stuffed Roti, a cherished dish from Bihar, is a wholesome Indian lunch delicacy that beautifully combines nutrition and authentic flavors. Rooted in the heartland of India, this recipe is a staple in Bihari households, especially during the summer months and festivals like Chhath Puja. Sattu, or roasted gram flour, is famous for its cooling properties and high protein content, making it a go-to ingredient for health-conscious families. The roti is crafted using atta (whole wheat flour) and filled with a savory mixture of sattu, spices, and fresh herbs, delivering a burst of earthy taste and satisfying texture. This traditional recipe is not only easy to prepare but also extremely versatile. It’s commonly enjoyed with achar (pickle), dahi (yogurt), or a simple salad, making it a balanced meal for busy weekdays. The gentle spicing and hearty filling make Sattu Stuffed Roti suitable for all ages. With its roots in Bihar, this dish has spread across North India, appreciated for its rustic flavor and nutritional benefits. Whether you are tracking calories or seeking authentic Indian flavors, Sattu Stuffed Roti is a perfect lunch option that keeps you full and energized.
Ingredients(for 1 medium-sized roti with sattu filling)
- 1 cup Atta (whole wheat flour) (गेंहू का आटा)
- 1/2 cup Sattu (roasted gram flour) (सत्तू)
- 1 small, finely chopped Onion (प्याज)
- 1, finely chopped Green chili (हरी मिर्च)
- 2 tbsp, chopped Coriander leaves (धनिया पत्तियां)
- 1 tsp Lemon juice (निम्बू रस)
- 1/4 tsp Ajwain (carom seeds) (अजवाइन)
- to taste Salt (नमक)
- 1 tsp Mustard oil (सरसों का तेल) - optional
- as needed Water (पानी)
Instructions
- 1
Prepare the dough by mixing atta with a pinch of salt and water. Knead well until soft and smooth. Cover and rest for 10 minutes.
10 minutes
Ensure the dough is soft for easy rolling.
- 2
In a bowl, combine sattu, onion, green chili, coriander leaves, lemon juice, ajwain, salt, and mustard oil. Mix thoroughly to form a moist filling.
5 minutes
Add a few drops of water if the sattu mixture feels too dry.
- 3
Divide the dough into equal balls. Flatten each ball and place a portion of the sattu filling in the center. Seal and roll gently into a roti.
5 minutes
Roll gently to avoid tearing the roti.
- 4
Heat a tawa on medium flame. Place the stuffed roti and cook until both sides are golden brown, applying minimal oil if desired.
5 minutes
Use mustard oil for authentic Bihari flavor.
Why This Dish is Healthy
This dish is a healthy choice because it combines complex carbohydrates, lean protein, and healthy fats in one balanced meal. Sattu is low in glycemic index, supporting blood sugar management. Whole wheat atta adds fiber, promoting satiety. The use of fresh herbs and minimal oil ensures the recipe remains nutritious without excess calories. Perfect for weight loss and diabetic diets.
Sattu Stuffed Roti is rich in plant-based protein from sattu, dietary fiber from atta, and essential vitamins and minerals from fresh vegetables and spices. Sattu provides magnesium, iron, and calcium, supporting muscle health and bone strength. The minimal use of oil keeps the dish low in saturated fat, making it ideal for calorie-conscious diets. The inclusion of ajwain aids digestion and coriander brings antioxidants.
Pro Tips
- 💡Tip 1: Add a teaspoon of mustard oil to the filling for authentic Bihari flavor.
- 💡Tip 2: If the sattu mixture feels dry, sprinkle a little water or dahi to moisten.
- 💡Tip 3: Use multigrain atta for extra fiber and nutrition.
Storage & Serving
Store leftover rotis in an airtight container for up to 24 hours. Reheat on a tawa before serving to restore freshness. Avoid refrigerating the sattu filling separately, as it may dry out.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
