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Make the dough
Firstly, in a large mixing bowl take bajra atta, salt, and all the ingredients mix well. Add hot water and start kneading to a soft dough for at least 10 minutes.
Bajra Matar Roti
Bajra Matar Roti has 98.8 calories per serving (1 Medium Piece) — that's 235.3 calories per 100g. It provides 3.1g protein, 16.5g carbs, and 2.3g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 3.3g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Bajra Matar Roti in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories98.8 kcal
- Carbs16.5 g (65.8 kcal)
- Protein3.1 g (12.4 kcal)
- Fats2.3 g (20.6 kcal)
Nutrition Label
Bajra Matar Roti
- Serving Size1 Medium Piece (40 g)
- Calories98.8 kcal
- Carbs16.5 g
- Fiber3.3 g
- Sugar0.2 g
- Protein3.1 g
- Fat2.3 g
- Saturated fat0.4 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.8 g
- Cholesterol0.0 mg
- Sodium35.5 mg
Nutrition per 100g
- Calories235.3 kcal
- Carbs39.2 g
- Fiber7.8 g
- Sugar0.6 g
- Protein7.4 g
- Fat5.5 g
- Cholesterol0.0 mg
- Sodium84.6 mg
1 serving = 42g
Cooking time: 10 minutes
Serves: 11 persons
Ingredients
Peas fresh
30 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Rice bran oil
2 Tea Spoon
Salt
1 Grams
Water
100 Milliliter
Black pepper powder
1 Grams
Bajra flour
300 Grams
Instructions
1
2
Roll out the dough
Pinch a small ball-sized dough and knead again. Dust with flour and pat gently. Pat with both hands until the roti turns as thin as possible.
3
Cooking
Dust off excess flour and put over hot tawa, now spread water over the roti with help of hand or wet cloth removing excess dough. Wait until the water evaporates then flip it to the other side. Press gently and cook all the sides.
4
Serving
Finally, serve bajra peas roti with curries, dals, or chutney.
Glycemic Index
56 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Bajra Matar Roti | Jawari bajrachi lehsun roti | Jowar bajra garlic roti | Jowar Bajra Rosun Roti |
|---|---|---|---|---|
| Calories | 98.8 kcal | 105.8 kcal | 105.8 kcal | 105.8 kcal |
| Carbs | 16.5 g | 19 g | 19 g | 19 g |
| Protein | 3.1 g | 2.8 g | 2.8 g | 2.8 g |
| Fat | 2.3 g | 2.1 g | 2.1 g | 2.1 g |
| Fiber | 3.3 g | 2.6 g | 2.6 g | 2.6 g |
| Sugar | 0.2 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 35.5 mg | 36.7 mg | 36.7 mg | 36.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 98.8 kcal per serving, this is an excellent choice for weight management. The 3.3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.4g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Piece (~42g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~42g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~42g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~42g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Bajra Matar Roti stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (197.7-296.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Bajra Matar Roti contains 98.8 kcal (3.1g protein, 16.5g carbs, 2.3g fat). That's 235.3 kcal per 100g. You can track exact portions in the Hint app.
At just 98.8 kcal per serving, this is an excellent choice for weight management. The 3.3g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bajra Matar Roti has 3.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Bajra Matar Roti is light enough for dinner at 98.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Bajra Matar Roti is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
