Sattu: Nutrition, Preparation, Benefits, and Why Biharis Swear By This Low-Glycemic Superfood

Sattu, also referred as “Poor man’s protein”, an indigenous flour deeply rooted in the culinary traditions of states like Bihar, Jharkhand, Uttar Pradesh, Uttarakhand, West Bengal, Odisha, and Punjab has quietly emerged as a nutritional powerhouse.

Transform your meals with the wholesome goodness of Sattu, the nutrient-packed Bengal Gram Flour that’s been a staple in Indian kitchens for generations. Known for its rich flavor and incredible health benefits, Sattu is your go-to ingredient for a balanced and energized lifestyle.

What is Sattu?

Sattu from roasted Bengal gram or chana with as the primary component, undergoes a fascinating transformation from common ingredients like chana or horse gram into a finely ground powder.

The grains used can vary, including maize, barley (jau), or a carefully crafted mix of these cereals. The process of roasting and grinding not only imparts a distinctive flavor but also concentrates the nutritional content, making sattu a versatile addition to the Indian diet.

How is Sattu Made?

The process starts with soaking Bengal gram overnight in water. After soaking, the grams are dried in the open air or under the sun to remove excess moisture.

Method of Preparation

1. Drying: After soaking overnight, the Bengal grams are spread out and dried in the open air or under direct sunlight. This step ensures that the grains are completely dry and ready for roasting.
2. Dry-Roasting: The dried grams are then subjected to dry-roasting. This is done using either traditional earthen pots or modern roasting pans. The roasting process imparts a distinct nuttiness to the grams while preserving their nutritional content. The key is to achieve a perfect balance where the grams are toasted enough to enhance their flavor without burning them.
3. Grinding: Once the grams are roasted to perfection, they are ground into a fine powder. This can be done using traditional grinding stones or modern milling machines. Precision in grinding is essential to maintain the ideal texture of the sattu and ensure its nutritional integrity is kept intact.

The result is a finely ground, nutrient-rich flour known as Sattu, ready to be used in a variety of recipes. Sattu’s unique preparation process gives it a distinctive flavor and makes it a versatile ingredient for numerous culinary delights, from refreshing drinks to savory dishes and sweet treats.

Varieties of Sattu

Sattu comes in various forms, each unique to the region of its origin. For instance, Bihar is known for its chana sattu, while Rajasthan boasts a diverse range including maize and barley sattu. The choice of grains adds a nuanced flavor profile, making sattu a versatile ingredient in both sweet and savory dishes.

Nutritional Benefits

1. Rich in Iron and Fiber: The high iron content in sattu is invaluable for combating iron deficiency, while the fiber promotes digestive health, reducing the risk of stomach ailments.
2. Weight Management Ally: Sattu’s impact on metabolism makes it a secret weapon for those aiming at weight loss. The combination of fiber and slow-digesting proteins helps in maintaining satiety, and preventing overeating.
3. Magnesium and Potassium Boost: Sattu’s magnesium and potassium content contribute to improved appetite and overall well-being. These minerals play a crucial role in maintaining electrolyte balance and supporting heart health.
4. Fitness Enthusiast’s Go-To: The high protein content in sattu, coupled with its cooling properties, has made it a post-workout favorite among desi bodybuilders. It aids in muscle recovery and provides a sustainable energy boost.
5. Red Blood Cell Growth: Sattu’s unique ability to stimulate the growth of red blood cells enhances oxygen production, thereby increasing overall energy levels.

Sattu Recipe

Here are some traditional and delicious methods to prepare Sattu:

1. Sattu Drink (Sweet and Savory)

Sweet Sattu Drink:

Ingredients:

• 4 tablespoons Sattu
• 1 glass of cold water
• 2 tablespoons jaggery or sugar
• A pinch of salt (optional)
• Ice cubes (optional)

Method:

1. In a glass, mix Sattu with water until it dissolves completely.
2. Add jaggery or sugar to taste and mix well.
3. Add a pinch of salt if desired.
4. Stir until everything is well combined. Add ice cubes if you prefer it chilled.
5. Enjoy this refreshing and nutritious drink.

Savory Sattu Drink:

Ingredients:

• 4 tablespoons Sattu
• 1 glass of cold water
• 1 tablespoon lemon juice
• A pinch of black salt
• 1 teaspoon roasted cumin powder
• 1 green chili, finely chopped (optional)
• Fresh coriander leaves, chopped
• Ice cubes (optional)

Method:

1. Mix Sattu with water in a glass until it dissolves completely.
2. Add lemon juice, black salt, and roasted cumin powder.
3. Mix in finely chopped green chili and coriander leaves.
4. Stir well and add ice cubes if desired.
5. Serve immediately for a refreshing savory drink.

2. Sattu Paratha

Ingredients:

• 1 cup Sattu
• 2 cups whole wheat flour
• 1 small onion, finely chopped
• 1-2 green chilies, finely chopped
• 1 teaspoon ginger, grated
• Fresh coriander leaves, chopped
• 1 teaspoon ajwain (carom seeds)
• Salt to taste
• Water for kneading
• Oil or ghee for cooking

Method:

1. In a mixing bowl, combine whole wheat flour with water to make a soft dough. Cover and let it rest for 20 minutes.
2. In another bowl, mix Sattu, chopped onion, green chilies, ginger, coriander leaves, ajwain, and salt. Add a little water to form a thick mixture.
3. Divide the dough into equal-sized balls. Roll out each ball into a small circle.
4. Place a spoonful of the Sattu mixture in the center of the dough circle. Fold the edges over the filling and seal well.
5. Gently roll out the filled dough ball into a paratha.
6. Heat a tawa (griddle) and cook the paratha on both sides with a little oil or ghee until golden brown.
7. Serve hot with yogurt or pickle.

3. Sattu Laddoo

Ingredients:

• 1 cup Sattu
• 1/2 cup jaggery powder or powdered sugar
• 1/4 cup ghee (clarified butter)
• 1/4 teaspoon cardamom powder
• Chopped nuts (optional)

Method:

1. Heat ghee in a pan and add Sattu. Roast on low flame for 4-5 minutes until it gives a nutty aroma.
2. Transfer the roasted Sattu to a mixing bowl and let it cool slightly.
3. Add jaggery powder or powdered sugar and cardamom powder to the roasted Sattu. Mix well.
4. Add chopped nuts if desired and mix thoroughly.
5. Take small portions of the mixture and shape them into laddoos.
6. Store the Sattu laddoos in an airtight container.

Enjoy these delicious and healthy Sattu preparations, perfect for any time of the day!

Sattu isn’t just a flour; it’s a way to nourish your body with the pure, natural goodness that has been cherished for centuries. Whether you’re looking to boost your energy, manage your weight, or simply enjoy delicious and healthy meals, Sattu is the perfect choice.

Add Sattu to your pantry and discover the endless possibilities of this incredible superfood. Embrace the tradition, taste the difference, and feel the energy. Make Sattu a part of your daily diet and unlock the secret to a healthier, happier you!

In conclusion, as the wave of awareness surrounding sattu extends beyond its regional strongholds, more individuals are beginning to recognize its potential as a versatile and nutritious superfood. From its rich cultural significance to its undeniable health benefits, sattu is more than just flour – it’s a celebration of indigenous wisdom and a gateway to holistic well-being.

So, the next time you seek a healthy, flavorful addition to your diet, consider embracing the goodness of sattu – a choice that not only nourishes the body but also honors the diverse culinary heritage of India. Your journey to well-being starts with a handful of this remarkable superfood.