Seeni Sambol Bun

Seeni Sambol Bun

Street Food • Sri Lanka

208
KCAL
4.6
PROTEIN (G)
30.6
CARBS (G)
7.5
FAT (G)
Data source: SriLankanCalorie
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About Seeni Sambol Bun

Soft sweet bun filled with sticky caramelised onion sambol.

How to Make Seeni Sambol Bun
Traditional + healthy version with step-by-step photos · 35 min total · 2 servings
View full recipe →

How to Make Seeni Sambol Bun (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Medium

The Seeni Sambol Bun is a beloved Sri Lankan street food that brings together the sweet, spicy, and savory flavors characteristic of the island’s cuisine. This soft, golden bun is filled with Seeni Sambol—a caramelized onion relish spiced with chili, curry leaves, and a touch of tamarind. The combination of the fluffy bread and the rich, aromatic filling makes it an irresistible snack enjoyed by people of all ages across Sri Lanka. Originating as a popular bakery item, the Seeni Sambol Bun is found everywhere from roadside tea shops to school canteens, making it an iconic part of Sri Lankan food culture. Its inviting aroma and unique taste make it a favorite for breakfast, tea-time, or as a quick vegetarian lunch. This healthy version uses minimal oil and wholegrain flour to keep it light, while preserving the authentic taste and texture. Whether you’re new to Sri Lankan food or a seasoned fan, this recipe offers a flavorful way to experience the spirit of Sri Lanka right in your kitchen.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable
Allergens: Gluten

Ingredients(for 1 medium-sized bun with seeni sambol filling)

  • 1 cup Whole wheat flour (Atta flour can be used)
  • 1/3 cup Warm water (For dough activation)
  • 1 tsp Instant dry yeast
  • 2 tsp Coconut sugar (Palm sugar can substitute)
  • 1/4 tsp Salt
  • 1 tbsp Coconut oil (For dough and sambol)
  • 2 Large red onions (thinly sliced)
  • 8-10 Curry leaves (fresh)
  • 1/2 tsp Red chili flakes (Adjust to taste)
  • 1/2 tsp Tamarind paste
  • 1/4 tsp Ground black pepper

Instructions

  1. 1

    In a mixing bowl, combine whole wheat flour, instant dry yeast, 1 tsp coconut sugar, and salt. Slowly add warm water and mix to form a soft dough. Knead for 8 minutes until smooth.

    10 minutes

    Knead well to ensure a light and fluffy texture in the final bun.

  2. 2

    Coat the dough with 1/2 tbsp coconut oil, cover with a cloth, and let it rise in a warm place until doubled in size (about 30-40 minutes).

    10 minutes (active), 30 minutes rise

    Allow enough rising time for the softest buns.

  3. 3

    While the dough is rising, heat 1/2 tbsp coconut oil in a non-stick pan. Add sliced onions and curry leaves, sauté gently over medium heat until onions are golden and caramelized (about 8 minutes).

    8 minutes

    Stir often to avoid burning and to evenly caramelize the onions.

  4. 4

    Add the remaining coconut sugar, red chili flakes, tamarind paste, salt, and ground black pepper to the onions. Cook for another 2-3 minutes until fragrant and slightly sticky. Remove from heat and allow to cool.

    3 minutes

    Taste and adjust seasoning or chili to match your preferred spice level.

Why This Dish is Healthy

This recipe uses wholegrain flour and minimal oil, reducing refined carbs and unhealthy fats. Baking instead of frying keeps calorie count low, while natural sweeteners like coconut sugar provide sustained energy without blood sugar spikes. The inclusion of caramelized onions adds both flavor and nutrients, making the Seeni Sambol Bun a smart, wholesome snack or meal choice for calorie-conscious eaters.

Each Seeni Sambol Bun delivers a balanced macronutrient profile with 5.4g protein, 36g carbohydrates, and 8.8g healthy fats per serving. Whole wheat flour boosts dietary fiber, supporting digestion and steady energy. The onions and curry leaves add antioxidants and vitamins, while coconut oil provides heart-healthy medium-chain triglycerides. The dish is naturally vegetarian, low in cholesterol, and contains essential minerals like iron and potassium.

Pro Tips

  • 💡Tip 1: For extra softness, brush buns with coconut milk before baking.
  • 💡Tip 2: Double the sambol filling and use leftovers as a condiment for rice or toast.
  • 💡Tip 3: Freeze shaped, unbaked buns and bake fresh when needed for quick snacks.

Storage & Serving

Store cooled buns in an airtight container at room temperature for up to 2 days or refrigerate for up to 4 days. Reheat in an oven or microwave before serving for the best taste.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy245.0 kcal
Protein5.4 g
Carbohydrates36.0 g
Total Fat8.8 g
Fiber1.6 g

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