‘Sattu‘, made with roasted chickpeas, is being touted as a superfood by many. And why not? It is rich in protein, soluble fibre, iron and magnesium, low in glycemic index (GI) and sodium. No wonder blue-collar workers in Uttar Pradesh, Bihar and parts of Bengal have been consuming it for ages now! Not only is sattu rich in nutrients, but also easy on the digestive system. It is a great food for pregnant women, lactating mothers, the aged and the infirm (specially diabetics and weight watchers), infants and young children.
What’s more, sattu is highly versatile too – it can be made into chokha (an accompaniment for rotis and rice), parathas, laddoos, chutney, sweet and savoury sherbet, and porridge of the sweet and sour varieties, among other dishes. Unlike besan (gram flour, which is made of unroasted chickpeas and, therefore, cannot be eaten without cooking), sattu is made from chickpeas that have already been roasted and can be consumed raw. Besan and sattu might look similar, but are actually slightly different from each other, and one shouldn’t be confused with the other.
The sattu I am referring to here is chane ka sattu, or sattu made with roasted chickpeas, often referred to as ‘Local Horlicks’. There is also another version of sattu available, which is made with barley, which is known as ‘jau ka sattu‘. I’m not very familiar with the barley version, but we have been using the chane ka sattu for quite some time now.
I often make sattu ka paratha, which is highly nutritious and much loved by everyone at home. It is a very simple thing to make, but quite delicious. You must try it out too, if you haven’t already.
Here’s my version of sattu paratha.
Ingredients (makes 8-9 sattu ka paratha):
For the filling:
- 1 cup sattu
- Salt, to taste
- 2 green chillies, chopped very finely
- A few stalks of fresh coriander, chopped finely
- 1 medium-sized onion, chopped finely
- Juice of 1 lemon or to taste
- 2 teaspoons mustard oil
For the parathas:
- 2 cups whole wheat flour
- 2 teaspoons oil + as needed to make the sattu parathas
First, get the dough for the parathas ready.
- Take the whole wheat flour in a large mixing bowl. Adding water little by little, bind into a firm but soft dough.
- When the dough is almost ready, add in 2 teaspoons of oil. Mix well.
- Fold and stretch the dough a few times over. Make a ball of the dough.
- Let the dough rest, covered, till the filling gets ready.
Next, we will prepare the filling for the parathas.
- Take the sattu in a large mixing bowl. Add in the salt to taste, very finely chopped green chillies, finely chopped onion and coriander, lemon juice, and the mustard oil. Mix well, ensuring there are no lumps.
- Make 8-9 medium-sized balls out of the filling, adding a little water if required. Keep aside.
Now, we will prepare the sattu parathas.
- Place a dosa tawa on high flame to heat it up.
- Make 8-9 equal-sized balls out of the dough that has been resting.
- Roll one of the dough balls out into a circle. Place a ball of the stuffing in the centre, cover it with the dough, and again roll out into a circle.
- Check if the dosa tawa is hot enough – droplets of water should dance on it. At this stage, reduce the flame to medium and place a prepared paratha on the heated tawa. Cook on one side, spreading a little oil around the paratha. Now, flip the paratha over and cook on the other side as well.
- Cook all the parathas in a similar manner. Serve hot, with raita or any accompaniment of your choice.
- I used store-bought sattu to make the filling for this paratha. You can make the sattu at home as well.
- Amchoor can be used in place of lemon juice, to add a bit of tanginess to the filling.
- Use mustard oil to make the filling and refined oil to cook the sattu parathas.
- I prefer using kacchi ghani mustard oil – which has a rather pungent but lovely smell and taste – in some of my cooking. If you are trying out mustard oil for the first time, do try it out in a little quantity first, to see if you like it.
- You can add grated ginger and garlic as well as garam masala to the filling. I avoided these, because I wanted to keep the dish really simple.
- Increase or decrease the quantity of green chillies and lemon juice that you use, depending upon your personal taste preferences.
- Chop the green chillies really finely, so you don’t bite on a big piece while eating the sattu ka paratha.
- The residue and oil from any mustard-oil-based pickle can be added to the filling, for extra flavour.
You like? I hope you will try out these sattu parathas too, and that you will love them as much as we do!
This recipe is for the Shhhhh Cooking Secretly Challenge, with ‘Recipes from Bihar’ being the theme for last month. I was paired with Kalyani Sri of Sizzling Tastebuds for the Challenge, who gave me onions and gram flour as my secret ingredients. I decided to make Sattu Ka Paratha, a dish very famous in Bihar.