Sattu The Lesser-Known Protein Rich Superfood
- Ayandrali Dutta
Updated : January 27, 2022 14:01 IST
This superfood is also used to make paratha, litti chokha, daal baati churma and more.
If you would ever had litti choka the authentic way, then there’s no way you would have missed tasting Sattu, a powdered mix of Bengal gram and other pulses. This protein-rich flour that is makes for a common dish in Jharkhand, Bihar, Punjab, Uttarakhand and UP is still due to get its credit in the health food market. This low profile dish Sattu has often being referred as ‘Poor man’s protein’. Going by the origin of this dish it’s said that it originated in Tibet and was known as ‘Tsampa’. It was supposed to be the staple for monks who then travelled on foot from places to places. This superfood too finds it’s mention in the Holy Quran as well and was then known as ‘Saweeq’ (barley Sattu).
This lesser known summer cooler, is also used to make many dishes like paratha, litti chokha, Daal baati churma, porridge etc along being consumed in the form of sharbat too.
Highlighting the health benefits of this protein powder, Sattu is known to fight digestion related issue and being a rich source of calcium and many other minerals and vitamins like iron it helps in blood circulation. It has also been known for strengthen hair and improving skin quality as well. This carb-rich food sees a long shelf life and long shelf-life and is full of micronutrients such as calcium, iron, magnesium, zinc, and phosphorus and more.
SATTU KA PARATHA
• 3 cup wheat flour
• 2 tbsp oil
• 1 tsp salt
• 1.25 cup warm water
For Filling -
• 2.5 cup sattu flour
• 2 onion finely chopped
• 4 green chillies finely chopped
• 2 tsp gg paste
• 1/2 tsp kalonji/ nigella seeds
• 2 tbsp mustard oil
• 3 tbsp spicy pickle
• Salt to taste
• Ghee or oil to roast
• Mix all dry dough ingredients and make it into a smooth dough.
• Divide into 11-12 balls and keep them aside
• Now mix all the filling ingredients with a little water, be careful not to add too much
• Now roll one dough ball and then fill it with the sattu filing
• Seal it well and roll it again
• Put the paratha on a heated pan
• Cook a little from both side then add some ghee for roasting it well
• Serve it with some achar or dahi
• 2 tbsps Chana Ka Sattu
• 1 tbsp or as per taste powdered Jaggery
• 1 glass water
• Mix sattu and jaggery, and mix them in a dry state.
• Add half glass water and stir well again. Make it lumpfree drink
• Add remaining water and stir again. Enjoy this energy drink fresh.
SATTU GUR KE LADDU
• 1 cup sattu
• ½ cup jaggery powder
• 3 tablespoons Ghee
• ¼ teaspoon cardamom powder
• Roast the sattu with a tablespoon ghee in a kadai
• Mix them and roast in low flame
• Take it from heat and keep it in a bowl
• Now add the jaggery to the roasted sattu
• Add the cardamom powder and mix them well
• Add the rest of the ghee
• If u feel like you can dry grind the mix once
• Shape them into ladoos , If you are unable, then add a few teaspoons more of the ghee.
• Serve them at room temperature.
SATTU AND APPLE MILK PORRIDGE
• Sattu powder 2-3 tablespoon
• Apple peeled and chopped 1
• Water/ milk as required
• Rinse and peel and chop apple into tiny pieces.
• Boil them until it turns soft.
• Once done puree the apple into a fine paste
• In another bowl add the sattu.
• Pour some water and mix the sattu into a fine lump free paste.
• Cook it for 3-4 minutes. Stir continuously.
• Once done, add the pureed apples and give it a good stir until
• Cook for another 3-4 minutes
• Serve hot with some dry fruits