Sattu Drink
Beverages • India
How to Make Sattu Drink (Traditional & Healthy Version)
Sattu Drink, known as 'Sattu ka Sharbat' in Hindi, is a refreshing and nutritious beverage from the heartland of North India, especially popular in Bihar, Uttar Pradesh, and Jharkhand. This humble drink uses sattu, a roasted gram flour, which has been a staple in Indian households for centuries due to its high protein content and cooling properties. Sattu Drink is celebrated for its earthy flavor and is often considered the 'poor man's protein shake', providing instant energy and hydration, especially during the scorching Indian summers. Traditionally enjoyed by farmers and laborers for its ability to sustain energy throughout the day, Sattu Drink is now a favorite among health-conscious urbanites and fitness enthusiasts. Its savory and tangy taste, with hints of roasted gram, lemon, and fresh herbs, makes it an irresistible choice for those seeking both nutrition and flavor. The drink is often prepared during the festival of Chhath Puja, symbolizing purity and simplicity. With its minimal ingredients and quick preparation, Sattu Drink is perfect for a wholesome breakfast or a light mid-day cooler. Whether you are looking to stay hydrated, boost your protein intake, or enjoy a regional Indian delicacy, this traditional beverage is a must-try.
Ingredients(for 1 glass (approx. 200 ml))
- 4 tbsp Sattu (roasted gram flour) (चने का सत्तू)
- 2 cups Chilled water (ठंडा पानी)
- 2 tbsp Lemon juice (नींबू का रस)
- 1/2 tsp Roasted cumin powder (भुना जीरा पाउडर)
- 1/2 tsp Black salt (काला नमक)
- 1/4 tsp Plain salt (सादा नमक) - optional
- 1 small, finely chopped Green chilli (हरी मिर्च) - optional
- 2 tbsp, finely chopped Fresh coriander leaves (धनिया पत्ती) - optional
- 2 tbsp, finely chopped Onion (प्याज) - optional
- as needed Ice cubes (बर्फ के टुकड़े) - optional
Instructions
- 1
In a mixing bowl, add sattu, black salt, plain salt, and roasted cumin powder. Mix well to combine the dry ingredients.
2 minutes
Always use fresh sattu for best flavor and nutrition.
- 2
Gradually add chilled water to the mixture, stirring continuously to avoid lumps. Whisk until completely smooth.
3 minutes
Use a wire whisk or hand blender for a frothy texture.
- 3
Add lemon juice and mix well to infuse the drink with tanginess.
1 minute
Adjust lemon juice based on your taste preference.
- 4
Stir in finely chopped green chilli, onion, and coriander leaves if desired for a savory punch.
2 minutes
Skip green chilli and onion for a milder, kid-friendly version.
Why This Dish is Healthy
Sattu Drink is an excellent healthy beverage choice because it is made from roasted gram flour, which is high in protein and fiber, keeping you full longer and supporting muscle maintenance. It contains minimal fat, no added sugar (unless you opt for a sweet version), and uses natural flavorings like lemon, cumin, and herbs. The use of chilled water ensures hydration, while the absence of processed ingredients makes it easy on the stomach. This drink is ideal for calorie-conscious individuals, diabetics, and anyone seeking wholesome, home-style nutrition.
Sattu Drink is a powerhouse of nutrition, offering a rich source of plant-based protein, dietary fiber, and essential minerals like iron, calcium, and magnesium. It is naturally gluten-free (when pure), low in fat, and helps regulate blood sugar due to its low glycemic index. The addition of lemon provides vitamin C, while roasted cumin aids digestion. Sattu is also known for its cooling effect on the body, making it perfect for Indian summers. Hydrating and filling, this beverage supports digestive health, muscle repair, and sustained energy levels.
Pro Tips
- 💡Use freshly ground sattu for maximum nutrition and flavor.
- 💡Roast your own cumin seeds before grinding for an intense aroma.
- 💡Adjust seasoning and herbs to suit your taste and spice levels.
Storage & Serving
Sattu Drink is best consumed fresh. If needed, you can refrigerate the mixed drink for up to 6 hours. Stir well before serving, as sattu tends to settle at the bottom. Do not store for more than a day to ensure freshness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
