Sattu The Lesser-Known Protein Rich Superfood
Image Credit: Sattu

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. 



For dough

    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. 



    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 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