SATTU Recipe

WHY SATTU IS WORTH THE HYPE?

Sattu has 22.5 gm of protein in 100 gm, is considered one of the highest natural vegan protein source having a high biological value of 74. Biological value (BV) is one of the indicators to assess the quality of protein. BV refers to how readily the digested protein gets utilized for protein synthesis in our body. It’s needless to say higher the number better the quality. Having a good balance in quantity as well as in quality makes sattu a perfect choice for breakfast, snack or even as a pre-workout drink. It is good for every age group and for almost every health condition except renal disease, high potassium and high uric acid level.

We often binge popular coolers like ice-creams, shakes, bottled lemonade, and packaged thirst-quenchers. These sugary and processed items look appealing and taste delicious and we often chose them over any traditional cooling staples. One of the many healthy options for thirst-quenchers is sattu, a staple traditional drink of north India. Along with excellent cooling qualities, it is enriched with great nutrients like protein, fibre, carbs, iron, calcium and plenty of other vitamins and minerals.
This underrated food ingredient has received the much deserving recognition in the recent times. It is often called the powerhouse of energy. From gym freks gulping sattu drink before or after a workout to growing up child, elderly diabetic, to women enjoying sattu benefits in pregnancy – everyone has something to gain from it.

Apart from protein, it has other health benefits and let’s see why it should be a part of our meal and why it is called a SUPER FOOD?

  • Naturally rich in protein
    100 grams of sattu can provide approximately 20 grams of vegan protein that further helps in muscle growth and repair.
  • Helps in weight Loss
    It can keep you fuller for longer and aids in weight management. It can be your Complete Breakfast or after gym drink.
  • Great for digestion
    With rich insoluble fibre, sattu is considered great for the intestines. As an effective tool, it cleanses your colon, and helps remove greasy food, from the walls of intestine and rejuvenates the entire digestion process. It also controls flatulence, constipation, and acidity.
  • Controls Diabetes
    The low-glycaemic index of sattu is good for diabetic people. According to health experts, consuming sattu on a daily basis keeps blood sugar levels under control and also regulates blood pressure.
  • Contains high amount of potassium
    Contains high amount of potassium, manganese, magnesium and calcium that are excellent for bone health
  • Gluten Free
    so anyone on gluten restricted diet can also benefit from this.
  • Helps in mensuration
    The lysine-content of sattu alleviates period cramps and reduces clotting.
  • Good in pregnancy
    It can help in preventing birth defects. Sattu is prepared from chickpeas, which is rich in several amino acids and essential vitamins and minerals. According to a study published in the Journal for Nutrients (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/) , about 100 grams of dry chickpeas can deliver a solid 557 mcg of folic acid. At the same time, its cooked counterpart supplies about 172 mcg. Can provide more than your prescribed daily dosage of folate

Note – Being high in protein and potassium, it is not recommended for people suffering from CKD, high uric acid, high potassium. Before trying anything new, please consult your dietician if you have any chronic health conditions.

Consumers of chickpeas has shown to have higher nutrient intakes of dietary fibre, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron as compared to non-consumers. Emerging research suggests that chickpeas may play a beneficial role in weight management and glucose and insulin regulation, as well as have a positive impact on some markers of cardiovascular disease (CVD).

Chickpeas (Cicer arietinum L.), commonly known as garbanzo beans, are an old world pulse (i.e., edible seeds) in the legume family and have traditionally been incorporated into many culinary creations because of their nut-like flavour and versatile sensory applications in food. The origin of the chickpeas is thought to have been Levant and ancient Egypt, which is logical since the plant prefers temperate and semiarid regions. India is the world’s leading producer of chickpeas. Two main varieties of chickpeas exist: the light seeded Kabuli type and the smaller dark Desi type. Pulses are unique in comparison to other plant foods in that they contain higher proportions of protein (17%–30% by dry weight). The main proteins found in chickpeas, similar to other legumes, are albumins and globulins. Smaller amounts of glutelins and prolamines are also present.

Raw or cooked chickpeas also contain dietary bioactives such as phytic acid, sterols, tannins, carotenoids, and other polyphenols such as isoflavones, whose benefits may extend beyond the basic nutrition requirements of humans.

Protein content Vs Biological Value

Sattu contain all the essential amino acids in high amount except two – Methionine and Cystine (sulfur-containing amino acids). This deficiency can easily be fixed when sattu is mixed with any cereal (rice, wheat, etc) in a 1: 5 ratio. Therefore especially for underweight children, a homemade formula containing one part of sattu with five-part of any cereal flour works best as a complete protein.

Food Protein content (g/100g) Biological value
Groundnut 25.3 55
Soybean 43.2 65
Green gram 24.0 70.4
Bengal gram (roasted)/Sattu 22.5 74
Red gram 22.3 72
Rice (parboiled, milled) 6.4 80
Wheat flour (whole) 12.1 66
Maize (dry) 11.1 50
Egg, Hen 13.3 96
Milk, Cow’s 3.2 90
Barley 11.5

Reference- Nutritive value of Indian foods, NIN, 2016

Region Wise

Sattu is used in regional cuisine to varying degrees. In Bihar, Jharkhand, Uttar Pradesh, Uttrakhand, Punjab and Delhi, the use of sattu is extensive in various dishes. In Bihar, it is commonly served cold as a savory drink during intense heat waves in summer or as a porridge or soft dough. Sweet dishes combine sattu with fruit slices, sugar and milk. In savoury dishes, sattu may be flavored with green chili, lemon juice and salt. It is a popular stuffing in parathas. In Bihar, sattu is prepared with toasted gram flour as well as toasted barley, or a mixture of both. Sattu mixed with a little mustard oil and some spices is used as a stuffing in the traditional Bihari food “Litti”.

In Punjab, it is used as a cold drink to mitigate heat and dehydration effects. The traditional way is to mix it with water and shakker(Hindi) (jaggery). Here sattu is a mix of toasted, ground barley, while some variants are also prepared by grinding roasted grams.

In Odisha, it is a popular breakfast and also called “chatua”. Though there are many different ways to prepare Chatua aka Sattu, it is generally mixed with ripe bananas, cottage cheese (Chenna), yogurt or milk.

Sattu is also known as chhatua in Oriya, or archaically as Sat-Anaaj. It is known as chattu in Bengali.Sattu pindi in Telangana. In Guyana, Trinidad, and Fiji, it is known as Satwa.

Sattu web

Sattu can be your daily healthy “one in all meal” for your growing up child, for your muscle building husband, for your fatigued mother-in-law, for your daily protein need. By adding sattu in your menu, you will see differences in a month only. Try it today!

It is easy to incorporate in daily diet in different forms like – sattu litti, sattu samosa, sattu kachori, sattu paratha, sattu roti, sattu kulcha, sattu dosa, sattu cheela, soya sattu seekh kabab, makka sattu dhokla, sattu cutlet,  sattu smoothie, salted sattu drink, sweet sattu sharbat, sattu buttermilk, sattu ladoo, sattu peda, sattu foxnut barfi, sattu modak, sattu chocolate balls, malai mava sattu pinni, instant sattu lollipop (modak), sattu makhana halwa… there are endless things you can do with sattu.

We are posting some of the recipes you can start with, rest are yours to explore. Be innovative!

SATTU PARATHA RECIPE

Recipe Cuisine: Indian | Recipe Category: Breakfast / Evening Snack

Prep Time: 20 mins | Cook time: 15 mins | Makes: 5 | Author: TotalParivarHealth
Sattu flour is roasted chickpea flour and is different from besan. We can make paratha stuffing with sattu flour and it is very delicious too.

INGREDIENTS

  • Instant Sattu Mix – 1/2 cup
  • Onion – 1
  • Green chilli – 2
  • Lemon – 1
  • Coriander leaves, chopped – 3 tbsp
  • Ginger, finely chopped – 1 tsp
  • Garlic, finely chopped – 1 tsp
  • Mango pickle or amchoor powder – 1/2 tsp
  • Ajwain/ carom seeds – 1 tsp
  • Emmer Wheat flour – 1 cup
  • Ghee – 2 tsp
  • Salt – For taste

METHOD

  • First prepare dough. Mix Emmer wheat flour, ghee and salt.
  • Add lukewarm water to make a soft but non sticky dough. Keep aside for 10 mins.
  • Meanwhile you can prepare stuffing, In a mixing bowl, take Instant Sattu Mix, chopped onion, coriander leaves, green chilli, ginger, garlic, ajwain, lemon juice and pickle/ amchoor powder.
  • Add lemon juice and sprinkle one or two tsp of water to make the stuffing soft.
  • Knead the dough again to make it smooth and divide into 5 equal sized balls.
  • If you want, you can make the stuffing also as balls.
  • Take one dough ball and spread to a thick disc and place the stuffing in half spread paratha.
  • Gather the sides to cover and seal the stuffing. Pinch off excess if any. Dust well and roll into thick paratha gently.
  • Heat tawa, once hot, cook the paratha both sides with oil or ghee drizzled. Cook in medium heat until golden spots appear. Just like your favourite aaloo paratha.

Enjoy with Curd, Green Chatney or Pickle.

paratha

INSTANT ENERGY DRINK – SATTU

Recipe Cuisine: Indian | Recipe Category: Breakfast / Evening Drink / After Gym

Prep Time: 2 mins | Cook time: 0 mins | Makes: 1 | Author: TotalParivarHealth

INGREDIENTS

  • Instant Sattu Mix – 3 tablespoon
  • Lemon – ½
  • Fresh Coriander – 1-2 leaves
  • Water – 200 ml / 1 glass
  • Butter Milk – in place of water if you like

METHOD

  • Mix 3 tablespoon of powder in 1 glass of water. Add lemon & fresh coriander for extra taste.
  • Replace water with buttermilk for change of taste.
Sattu post 2

SATTU CHILLA/SATTU DOSA

Recipe Cuisine: Indian | Recipe Category: Breakfast / Evening Drink / After Gym

Prep Time: 30 mins | Cook time: 5 mins | Makes: 5-6 chilla | Author: TotalParivarHealth

INGREDIENTS

  • 1 cup Instant Sattu Mix
  • 1/4 cup Emmer Wheat Flour
  • 2 tsp mustard oil
  • 1/4 cup curd
  • 1 tbsp ginger chilli paste
  • As required salt (already in mix)
  • 1/4 tsp Hing
  • 1 tsp red chilli powder
  • 1/4 tsp turmeric powder
  • As required Water
  • 1 chopped tomato (optional)
  • 1 chopped capsicum (optional)
  • Handful coriander leaves (optional)

METHOD

  • In a bowl add all the ingredients except water and mix well.
  • Gradually add water and make dosa consistency batter.
  • Heat a tawa and spread like dosa.
  • Serve with Coriander/Mint chutney.

SATTU LITTI

Recipe Cuisine: Indian | Recipe Category: Breakfast / Evening

Prep Time: 30 mins | Cook time: 5 mins | Makes: 5-6 chilla | Author: TotalParivarHealth

INGREDIENTS

  • 1/2 cup Instant Sattu Mix
  • 2 onions finely chop (use half in Litti and half in Chokha)
  • 2 tsp ginger chopped
  • 2 tsp garlic chopped
  • 3-4 green Chilli chopped
  • 2 tsp mango pickle masala
  • to taste Rock Salt
  • to taste Red Chilli
  • 4 tbsp Mustard oil
  • 2 cups Emmer wheat flour
  • 2 tsp Ajwain/carom seeds
  • as needed Water
  • 1 Brinjal
  • 1 tomato
  • 2 Boiled potatoes

METHOD

For Litti covering: Add salt and ajwain to Emmer wheat flour, knead a dough by adding water as needed. Keep aside covered to rest.

For Litti stuffing: Take Instant Sattu Mix in a bowl add salt, onion, ginger, garlic(optional), mango pickle or any other pickle masala (optional), green chillies, Mustard oil(raw oil should be used for traditional taste). Mix nicely and make small balls and keep aside.

Make small balls of dough, flatten it and stuff Instant Sattu ball, now cover it nicely. Heat Appe pan and brush little oil in cavities and cook Litti in Appe pan cover with a lid. The flame should be slow. Keep on rotating the Litti till it’s cooked from all sides. You can cook over fire on a papad rack, like batti , or bake it in oven. I like to make in Appe pan.

For Chokha : Roast Brinjal and tomato on fire using papad net. Remove the skin and mash and chop roasted Brinjal and tomato, mash boiled potato. Now add rock salt, Chilli powder, onions, ginger, garlic, green chillies and raw Mustard oil. Mix nicely. Your Chokha is ready.

How to serve or enjoy Litti Chokha. Heat some Desi ghee and dip Litti in it, crush and enjoy with Chokha. You can brush with ghee if don’t wish to dip. It’s yum with ghee but you can have without ghee also. Just crush and enjoy eating Litti Chokha with hands.

ENJOY GOOD FOOD

BE HEALTHY BE FIT

Be the first to comment “SATTU Recipe”