“Sattu ke parathe” is a very popular dish from Bihar. It is an Indian flatbread stuffed with spicy Sattu mixture and shallow fried in a pan. Sattu is prepared by dry roasting grains (barley, wheat, sorghum) or grams, mainly Bengal gram. Traditionally, sattu is prepared by roasting the grains or grams on the sand in an iron wok. Afterwards, it is sieved and then ground to a fine flour. It is an important source of proteins in a vegetarian diet. It is consumed mainly in the states of Bihar, Punjab, Madhya Pradesh, UP, and West Bengal in India. The people of this region are mostly farmers and are hard working. They require the energy for working under the sun throughout the day. Sattu is considered very healthy and is a good source of protein, calcium, magnesium, iron, and fiber. They drink “Sattu sharbat” (It is a drink prepared in water with sattu). It can be prepared sweet or salty as per your preference. Jaggery is added to the drink along with sattu to make it sweet. For a salty taste, salt, pepper, chat masala, coriander and lemon juice can be added to the juice. This drink is considered as the “energy drink” or “protein shake” by these hard-working people. It is natural, inexpensive and has a high protein content. It has immense cooling property for the body and is thus a refreshing summer drink. It is good for the farmers and laborers who work under the sun. You can find vendors in this region selling this healthy drink. Many people also prefer to consume sattu by mixing it with buttermilk.
Sattu is low in glycemic index and hence is beneficial for the person having diabetes. Since it is good for the development of muscle mass in the body, it is very good for growing children. The older generation believes in giving two tbsp of sattu to growing children daily. It is good for a pregnant lady and also for a person recovering from surgery or disease. Sattu is a boon to the development of the body from kids to adults and aged.
The Various kinds of dishes made from sattu are sattu kachori, litti choka, upma, porridge and sattu ke laddu.
Sattu is very cheap, but we do not notice its value and run after the expensive brands sold in the market.
When I came to know about the benefits from sattu, I wanted my family to like it and get the nutritional benefit from it. Since everyone in my family loves different types of parathas, I thought of making sattu ke parathe for them. I am happy my family enjoys this paratha and It is in demand at my home nowadays. I often make them for a heavy breakfast, brunch or sometimes as an after-school snack for my son.
Usually, mustard oil is added to the stuffing because It gives a unique flavor to the dish. If you do not have mustard oil you can either put mango pickle masala that has mustard oil or masala from the pickle along with normal oil. I have not put mustard oil.
It goes well with any of these – cucumber and tomato raita (dip prepared with yogurt, cucumber, tomato and spices), butter, pickle, chutney, sauce or plain yogurt.
I am sharing with you the recipe for preparing this quick and tasty raita. It takes just few minutes to make this raita. Sattu ke parathe along with this raita is a complete meal for lunch or dinner.
Sattu is readily available in the stores. However, you can prepare at home by grinding the roasted Bengal gram into a smooth powder. I always make it at home as and when required.
Here are a complete video and recipe for preparing the delicious and healthy protein packed “sattu ke parathe” and cucumber and tomato raita.
Enjoy and make this healthy parathas and raita for your family and friends.
Sattu Ke Parathe And Cucumber And Tomato Raita
- 1 cup whole wheat flour
- 1/2 cup water
- 1/2 tsp salt
- 2 tsp oil
- oil for brushing parathas
- extra whole wheat flour for dusting
- 1 cup roasted bengal gram It is also known as bhuna chana
- 1 tbsp oil
- 1 tsp carom seeds ajwain
- 1 tsp pickle masala
- 1/2 tsp turmeric powder
- 1 tsp dry mango powder amchur
- 1 onion grated or finely chopped
- 1/2 cup corainder washed and finely chopped
- 1 green chili washed and finely chopped, use more if eating more spicy
- 1 inch ginger washed, peeled and grated
- 1 tbsp water
- 1 tbsp lime juice
- salt as per taste
- 8 tsp oil for roasting paratha
- 1 cup plain yogurt
- 1/4 cup cucumber washed, peeled and finely chopped
- 1/4 cup tomato washed , deseeded and finely chopped
- 1/4 tsp red chili powder
- 1/2 tsp rock salt or normal salt
- 1/2 tsp cumin powder
- 1 tbsp corainder washed and finely chopped
- 1 tbsp butter for serving
- Add whole wheat flour, salt and oil in the bowl. Mix well.
- Add water and start kneading a soft and smooth dough. Knead well for 4-5 minutes until smooth and soft dough forms.
- Apply oil and smoothen the dough. Cover it and rest it for 20 minutes
For Sattu Filling
- In a mixture/grinder jar, add the roasted bengal gram (bhuna chana).
- Grind it to a smooth powder.
- Remove sattu in the bowl. Add oil, carom seeds, pickle masala, dry mango powder, turmeric powder, and salt as per taste.
- Mix them well.
- Add the grated or finely chopped onions, finely chopped coriander and green chili. Mix well.
- Add lime juice and mix well. The sattu mixture will start to combine.
- If require add a tbsp of water gradually and combine the mixture till dough is formed.
- Divide the mixture into foour parts. Make balls from it.
- After 2o minutes knead the dough again and make balls from the dough.
- Take a round ball, dust it with flour and flatten it.
- Roll into a small dish and apply oil over it. Put the sattu mixture ball over it.
- Bring the edges of the disc to the center and then pinch out the excess dough.
- Roll and flatten the stuffed ball. Dust it with flour and roll into a big circle.
- Heat a pan. Put the rolled paratha on the pan.
- Flip when bubbles are seen and apply oil over it . Spread the oil and then flip the paratha.
- Cook till golden and crispy from both sides
- The sattu paratha is ready to serve.
For making raita/yogurt dip
- Take yogurt in a bowl.
- Add chopped cucumber, chopped tomato, chopped corainder, red chili powder, cumin powder, rock salt .
- Mix well and raita is ready to serve.
- Cut Sattu paratha into wedges and serve it hot with raita and butter.