Sattu- Multigrain Vegan Source of Protein

Rich in nutrients, Sattu has always been a very common ingredient in the Indian states of Uttar Pradesh, Bihar, Rajasthan, etc.. Science's constant search for ways (new and old) to improve longevity and the quality of our lives, however, turned the once-called "poor man's protein" into a worldwide's healthy element.

sattu flour banner

Made from grounded celery, grains, dried nuts and/or grams, Sattu can also be called Chattu and even satwa, depending on the country and state. Before it became world famous and desired, this type of flour was simply made with the help of an iron vessel. This container had been where the mixture of different ingredients was blended, grounded and transformed into dry powder.

Due to high levels of protein, as mentioned before, Sattu became a strong ally to those that prefer or choose not to consume animal meat. For instance, it’s known that 100 grams of Sattu flour contains an average of 20% protein, which is even more than the same 100 grams of steak is able to provide.

Vegan Source of Protein

If you’re wondering why protein (obtained through consumption of vegetables or meat) is important, here’s a summary: a diet that includes a variety of protein food is capable of providing our muscles, skin, bones and brain a list of essential health benefits.

Since this combination of amino acids act in maintaining and creating cells, it helps in repairing tissues, oxygenating and supplying all organs with the nutrients needed for optimal functioning. Not to mention that a diet that is rich in protein makes possible muscle gains and consequently fat loss and endurance, especially for athletes and active people.

It’s possible to obtain a good dose of protein from many kinds of food, but what Sattu provides is even richer and fresher, since it combines a variety of vitamins, nutrients and amino acids.Due to its low glycemic index, diabetic people are also benefited.

According to ancient knowledge and recent studies, the consumption of this mixture can prevent lethargy and boost energy. Besides protein, Sattu ads iron, magnesium, manganese and insoluble fibre, which benefits intestines and the whole digestion process.

Including Sattu into our daily meals

The list of recipes that might be enriched with a few spoons of Sattu is long and full of quick, easy and simple options. From smoothies to parathas and kebabs, a few spoons from this mixture is capable of making any meal healthier.

It’s also important to know that although it is indeed healthy and a superfood, Sattu cannot be consumed in high quantities. Dieticians explain that abusing it might cause gases and raise significantly the daily calorie intake, which might not be everyone’s goal.

Sattu Paratha Recipe

Easy to be prepared, Parathas can be an excellent choice for breakfast, snack, lunch or an early dinner. Here’s the list of ingredients you’ll need to make delicious parathas. In case you don’t know, parathas is a flatbread commonly served in countries like India, Pakistan, Sri Lanka and Nepal. It consists of a cooked dough stuffed with different kinds of ingredients, such as vegetables, leaves or radishes.

Dough

1 cup Warm Water
3 cups Wheat Flour

Stuffing

1 tsp Mustard Oil
½ tsp Garam Masala
2 cups Sattu
1 tsp Oil (For Frying)
2 Chopped Onions
6 Garlic Cloves
1 cm Chopped Ginger
½ cup Chopped Cauliflower (Or any other vegetable you want)
3 Minced Green Chilies
Salt

Sattu Paratha Step by step

Let’s begin by preparing the dough!
Add the wheat flour into a mixing bowl and then the water. Mix them with your hand and start kneading until it becomes a soft dough. Keep aside.
In a frying pan add the mustard oil and when it gets hot add the onions and the garlic. Saute them for a bit and then add the chopped ginger, the chopped cauliflower, the sattu, the garam masala and the green chilies. Add the salt according to your preferences.
Wait until all the ingredients are soft and if needed add a bit of water. After a few minutes the mixture will be dry. That’s when we start preparing the dough to wrap up the stuffing.
Back to the dough, you’ll have to split it into 8 to 10 little balls. Roll each one of them so they become like a disc.
Place the stuffing that has already cooled down for a bit and with the help from a few drops of water, fold the disc like an envelope.
In another frying pan add the oil and then place the parathas. Wait until the dough looks cooked and almost golden and turn to the other side. So both sides get properly cooked.