# Sattu-Paneer Veg Roti Wrap

> This wholesome wrap combines roasted gram flour, known for its plant protein and fibre, with soft paneer for a balanced midday meal [5]. It is a practical and nourishing choice that fits perfectly into a busy daily routine.

- Category: Lunch
- Diet: Vegetarian
- Time: 20 min · Serves 2 · Easy
- Per serving: 472 kcal · 29 g protein · 20 g carbs · 33 g fat
- Tags: High Protein, Calcium, Iron
- Published: 2026-10-01
- Source: https://idyora.com/recipes/sattu-paneer-veg-roti-wrap

## Ingredients

### For the Filling
- ½ cup sattu, cooked
- 200 g paneer, chopped
- 1 medium onion, chopped
- 1 medium carrot, chopped
- ½ cup cucumber, chopped
- 1 tbsp vegetable oil
- ½ tsp cumin
- 1 tsp chaat masala
- ½ tsp salt

### For the Assembly
- 2 medium roti
- ¼ cup lettuce
- 2 tbsp curd
- 1 tbsp coriander leaves, chopped

## Method

1. **Prepare the Filling.** Heat 1 tbsp vegetable oil in a pan over medium heat and add 0.5 tsp cumin. Add the chopped onion and carrot, sautéing for about 3 minutes until softened, then fold in the 200 g paneer and 0.5 cup sattu.
2. **Season and Finish.** Stir in 1 tsp chaat masala and 0.5 tsp salt, mixing well for 2 minutes until aromatic. Remove from heat and stir in the 0.5 cup chopped cucumber and 1 tbsp chopped coriander leaves to keep them crunchy.
3. **Assemble the Wrap.** Lay out each of the 2 rotis and spread 1 tbsp curd on the center of each. Place a layer of lettuce, then top with half of the prepared sattu-paneer mixture per roti before rolling them tightly into wraps over 1 minute.

## Tips

- You can pair this wrap with a homemade dip by mixing 1/2 cup curd with 1 tbsp green chutney for a refreshing flavour.
- Try adding a teaspoon of lemon juice to the filling for an acidic, tangy kick that complements the paneer [1].
- If you have leftovers, store the paneer filling in a refrigerator for up to a week [2], but assemble the wrap fresh to keep the roti soft.

## How to serve

Serve warm with an extra side of curd or mint chutney for a complete lunch experience.

## Nutrients per serving

- Fibre: 3.1g
- Calcium: 464mg
- Iron: 1.2mg
- Sodium: 639mg
- Vitamin C: 7mg

## Why it's good for you

Paneer is a popular dairy staple in Indian cuisine, providing a rich source of high-quality animal protein [1]. It contains important minerals like calcium and phosphorus, which are essential for bone health [1] [2]. As an unripened soft cheese, it has a cohesive, spongy texture that pairs well with various vegetables [3] [1].

Sattu, made from roasted Bengal gram, is a traditional food supplement valued for its high protein and fibre content [4]. It is an excellent source of minerals including iron, magnesium, and zinc [4]. Incorporating legumes like sattu with cereal-based rotis can help improve the overall nutritional balance of a meal [4].

ICMR-NIN recommends that a balanced plate should source macronutrients and micronutrients from at least 9 food groups daily, with vegetables and green leafy vegetables forming a significant portion of the plate [5]. This recipe integrates these principles by combining dairy, pulses, and fresh vegetables. If you have specific health conditions or dietary requirements, please plan any significant changes to your daily intake with your doctor or a registered dietitian.

## Sources

1. [Paneer production: A review](https://pmc.ncbi.nlm.nih.gov/articles/PMC3551056/) — US National Institutes of Health, 2011
2. [Nutritional Profile, Uses and Health Benefits of Paneer](https://www.researchgate.net/publication/369146371_Nutritional_Profile_Uses_and_Health_Benefits_of_Paneer) — researchgate.net
3. [Paneer—An Indian soft cheese variant: a review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4008736/) — US National Institutes of Health
4. [Development and Standardization of Naturally Fortified Litti – Chokha](https://exa.ai/library/publication/6bdrpwf1jcp) — exa.ai, 2021
5. [What India Eats Report Shorter Version 25-9-20.cdr](https://nin.res.in/downloads/What_India_Eats%20Report_13th_April_23.pdf) — ICMR-National Institute of Nutrition