As temperatures begin to reach their peak during the summer season, people start consuming food and drinks that keep them naturally cooled and also hydrated, while maintaining their energy levels. One such simple but effective ingredient is sattu, a flour prepared from roasted gram or chana. Sattu has been a staple in states like Bihar, Uttar Pradesh, and Jharkhand for generations. Long before the packaged cooling drinks became popular, sattu was and is used as a quick, nourishing food that demands very little preparation, but still delivers long-lasting energy.
What makes sattu particularly appropriate for the summer season is its cooling properties, high protein content, and also that it keeps the body hydrated. Because the gram or chana is roasted before it is made into the fine powder, the flour becomes easy to digest and can be consumed simply by mixing it in a glass of water, without any need for cooking. This makes sattu a staple during hot weather when lighter meals are favoured.
Benefits Of Having Sattu In Summer
There are several benefits of adding sattu to your daily diet during the summer season, some of which are listed below:
Keeps The Body Cool Naturally
Sattu is considered a naturally cooling ingredient. When mixed with water or buttermilk, it helps in regulating body temperature. It keeps the body hydrated while providing essential nutrients, making it an ideal component during hot months when dehydration and exhaustion are common.
Provides Long-Lasting Energy
Unlike other sugary drinks that provide a quick spike of energy but are followed by a crash, sattu releases slow energy because of its protein and complex carbohydrates. This steady release of energy helps maintain stamina throughout the day, which is why it has been known to be consumed by farmers and labourers who work under the scorching sun.
Supports Healthy Digestion
Sattu has a good amount of dietary fibre as well, which helps in digestion and controls issues such as sluggish digestion, which is common in the summer season. Sattu becomes easier for the body to process because of its preparation processes, letting the stomach feel lighter.
Helps Maintain Hydration
When consumed as a drink, sattu functions as a natural electrolyte booster. Mixed with salt, lemon juice, and basic spices, it replenishes the lost minerals through sweat. This makes it an excellent option to the packaged drinks that often have added sugar as well as preservatives.
Keeps You Full Without Feeling Heavy
Sattu is known for its power to keep you full for longer hours. The blend of protein and fibre helps in maintaining satiety, making it helpful for people who look for a light yet filling meal during hot weather when appetite tends to fall.
Easy Ways To Add Sattu To Your Daily Diet
From refreshing drinks to breakfasts and snacks, sattu can be added to everyday meals in many simple ways, which makes it a useful and nourishing ingredient for the body.
Sattu Sharbat
Sattu sharbat is a widely loved traditional summer drink from eastern India. It is prepared by mixing sattu in a glass of chilled water, with roasted cumin powder, black salt, lemon juice, and sometimes finely chopped onions or green chillies, as per preference. You can also make a sweet version of it by adding sugar to the water in place of salt. Because sattu has protein and fibre, it keeps hunger at bay for several hours. Many people have it in the morning or in the afternoon to stay energetic during the day.
Sattu Paratha
Sattu paratha is a delicious way to make use of this ingredient to make a heart meal. The stuffing for the paratha is prepared by mixing sattu with some chopped onions, green chillies, coriander leaves, mustard oil, and basic spices such as salt, red chilli powder, etc., to give it a sharp flavour. This mixture is stuffed into whole wheat dough and cooked normally like other parathas. Despite being stuffed, sattu paratha still feels light compared to other heavy parathas. Pair with curd, pickle, or even simple green chutney, sattu paratha is a satisfying meal option.
Sattu Buttermilk
When you combine sattu with buttermilk, you create a cooling drink that is both nutritious and soothing for the stomach. A spoonful of sattu is whisked into a glass of chilled buttermilk along with some roasted cumin powder, black salt, and occasionally chopped coriander. The drink has a mild nutty flavour and is slightly thicker and more satisfying than a plain glass of chaas. Buttermilk has beneficial probiotics that help in digestion, whereas sattu adds to protein and fibre that help in maintaining energy levels.
Sattu Laddoos
Sattu laddoos are a simple yet nourishing sweet that you can make to push the intake of sattu much easier. The gram flour is combined with powdered jaggery and a small amount of warm ghee, chopped nuts, and then shaped into small, round, bite-sized laddos. These laddoos are easy to store throughout the season and give a quick boost of nourishment. As jaggery delivers natural sweetness and minerals, whereas sattu gives protein and fibre, the laddoos feel pleasing without being too rich. They also turn out to be a suitable midday snack without being heavy, minus the guilt that comes after having other desserts.
Sattu Chilla
Same as besan, sattu can also be made by mixing roasted gram flour with water, chopped onions, green chillies, coriander leaves, and basic spices to make a smooth batter. This batter is spread on a hot pan and cooked in a usual way, like other chillas are made. It is a light and protein-rich breakfast option when you want to keep it light. Serve it with mint chutney or yoghurt; it offers a healthy way to enjoy sattu in a familiar meal.