Sattu, also known as the poor man's protein, is a superfood renowned for its high protein content and nutritional value. This healthy and easily digestible powder is packed with nutrients, and Ayurveda considers it an excellent source of nutrients that keep the body calm during the summer season. Commonly available in two varieties—chana (gram) or jau (barley)—both are rich in fiber, low in fat, and contain vitamins, minerals, and calcium that promote healthy bones and teeth. Here are 10 refreshing and high-protein sattu recipes that can help cool the gut during the summer months.
1. Sattu Chaach
Take 2 tablespoons of sattu in a glass. Add chaach or buttermilk, salt, pepper, cumin powder, mint leaves, and fresh coriander leaves. Give it a gentle stir and drink it fresh. Enjoy this cooling beverage!
2. Sattu Sharbat
Add 4 tablespoons of sattu to a glass. Pour in 1/4 cup of plain or masala buttermilk. Season with salt and black pepper to taste. Add 1/2 teaspoon of chaat masala, 1 teaspoon of lemon juice, and 1 teaspoon of chopped coriander leaves. Stir well and drink.
3. Sattu Paratha
Prepare a stuffing by mixing 100 grams of sattu, 2 teaspoons of oil, 1 finely chopped onion, 3-4 minced garlic cloves, cumin seeds, salt, and pepper. Knead a soft dough using multi-grain flour or wheat flour. Shape small balls, stuff each with about 1.5 teaspoons of the sattu mixture, and roll out parathas. Cook on a tawa using mustard oil or ghee. Serve hot with curd and pickle.
4. Litti
This is the most famous sattu dish. To make it at home, mix 1 cup of sattu with salt, black pepper, 2 finely chopped green chilies, 1 chopped onion, 4-6 minced garlic cloves, 1 inch of grated ginger, pickle oil, and some lemon juice. Knead a dough of wheat flour, form small balls, and fill each with 1 tablespoon of the sattu stuffing. Grill them on coal or a gas stove using a griller. Serve hot with baigan bharta and a dollop of ghee.
5. Sattu and Milk Porridge
In a deep bowl, add 6-8 tablespoons of sattu. Pour in 1 cup of milk and add powdered jaggery. Mix well. You can also add soaked almonds, raisins, and walnuts. Stir thoroughly, and your healthy breakfast is ready.
6. Sattu Bharta
Take 1/2 cup of sattu. Add 1 chopped onion, 1 finely chopped green chili, 3-4 chopped garlic cloves, 2 tablespoons of lemon juice, and salt and pepper to taste. Prepare a tempering with mustard oil, cumin seeds, and black mustard seeds. Mix all ingredients until the mixture reaches a binding consistency. Serve with steamed rice, dal, and pickle.
7. Sattu Cheela
In a deep mixing bowl, combine 6 tablespoons of sattu, 4 teaspoons of besan (gram flour), 1 teaspoon of turmeric powder, salt and pepper to taste, 1 chopped onion, 3-4 minced garlic cloves, 1 teaspoon of lemon juice, and 2 tablespoons of curd. Add water or buttermilk to make a batter for cheela. Pour ladlefuls onto a non-stick pan, spread into rounds, apply oil, and cook on both sides until golden brown. Serve hot with green chutney or ketchup.
8. Sattu Kebab
To make melt-in-the-mouth kebabs, soak 1 cup of dhuli moong (split green gram) for 2 hours. Blend it coarsely with 1/4 cup of soya chunks, 4-6 garlic cloves, 1 inch of ginger, and coriander leaves. Transfer to a mixing bowl and add 4 tablespoons of sattu along with 1/2 teaspoon of coriander powder, 1/2 teaspoon of garam masala, salt, pepper, and a pinch of turmeric powder. Shape the mixture into kebabs and shallow fry until golden brown. Serve hot.
9. Sattu and Coriander Chutney
Take 50 grams of coriander leaves, wash them, and remove the stems. Add them to a blender jar along with 4-6 garlic cloves, 2 tablespoons of sattu, 1 inch of ginger, salt, 2 green chilies, 1 tablespoon of lemon juice, and 2 tablespoons of curd. Blend until smooth. Your unique chutney is ready.
10. Sattu and Jaggery Balls
In a mixing bowl, combine 200 grams of sattu, 1/2 cup of desi ghee, and 400 grams of powdered jaggery. Mix all ingredients to form a thick dough. Shape into medium-sized balls and allow them to rest for 20 minutes in a cool place. Your nutritious protein balls are ready.
