Sattu Paratha
Breakfast • India
How to Make Sattu Paratha (Traditional & Healthy Version)
Sattu Paratha is a beloved North Indian breakfast staple, particularly cherished in Bihar, Uttar Pradesh, and parts of Jharkhand. Made with sattu (roasted gram flour) stuffed inside whole wheat atta, this paratha is not just delicious but also packed with nourishment. Its nutty, earthy flavor combined with aromatic spices makes it a comforting and filling meal, perfect for busy mornings or leisurely weekend brunches. Traditionally, Sattu Paratha is enjoyed with dahi (curd), green chilli pickle, or tangy chutney, making it a wholesome and satisfying option for all age groups. What makes Sattu Paratha truly special in Indian cuisine is its deep cultural roots. It is often prepared during festivals like Chhath Puja or as a hearty breakfast during the summer months, thanks to sattu’s cooling properties. The dish is celebrated for its simplicity, affordability, and nutritional value, making it a popular choice among health-conscious individuals. With its high fiber and protein content, Sattu Paratha is an excellent way to kickstart your day, keeping you energized and satiated for hours.
Ingredients(for 2 parathas per person)
- 1.5 cups Whole wheat flour (atta) (for dough)
- 1 cup Sattu (roasted gram flour) (bengal gram flour)
- 1 medium Onion (finely chopped, pyaz)
- 1-2 Green chilli (finely chopped, hari mirch) - optional
- 2 tbsp Fresh coriander leaves (finely chopped, dhania)
- 1 tbsp Lemon juice (nimbu ras)
- 1/2 tsp Carom seeds (ajwain)
- as per taste Salt (namak)
- 1 tbsp Mustard oil (sarson ka tel, for stuffing)
- as needed Water (for dough)
- as needed Ghee or oil (for roasting paratha) - optional
Instructions
- 1
In a large bowl, mix atta with a pinch of salt and enough water to knead into a soft, smooth dough. Cover and set aside for 10 minutes.
10 minutes
Add water gradually to avoid sticky dough.
- 2
Prepare the sattu stuffing by combining sattu, chopped onion, green chilli, coriander, ajwain, salt, mustard oil, and lemon juice in another bowl. Mix well so the filling holds together.
5 minutes
Mustard oil gives authentic flavor and helps bind the stuffing.
- 3
Divide the dough into equal balls (about 4). Roll each ball into a small disc using a rolling pin (belan) and dust with dry atta to avoid sticking.
3 minutes
Keep dough balls covered to prevent drying.
- 4
Place a generous spoonful of sattu mixture in the center of each disc. Gather edges and seal well to enclose stuffing. Gently flatten the filled ball.
2 minutes
Seal edges tightly to avoid stuffing from spilling out.
Why This Dish is Healthy
This Sattu Paratha recipe is a healthy breakfast choice as it is high in protein and fiber, low in saturated fat, and provides sustained energy. The combination of whole grains and legumes supports muscle health, keeps you full longer, and is diabetes-friendly. Using mustard oil and minimal ghee makes it suitable for weight management and heart health.
Sattu Paratha is rich in plant-based protein, dietary fiber, and essential minerals like iron, calcium, and magnesium. Sattu (roasted gram flour) is known for its low glycemic index, making it suitable for sustained energy release. The use of whole wheat atta adds complex carbohydrates and enhances the fiber content, aiding digestion. Fresh herbs and onions offer antioxidants and vitamins, while minimal oil ensures a heart-healthy meal.
Pro Tips
- 💡Tip 1: Always use fresh sattu for best flavor and texture.
- 💡Tip 2: Adding a little lemon juice enhances the taste and helps in binding the stuffing.
- 💡Tip 3: Don’t overstuff the paratha to prevent tearing while rolling.
Storage & Serving
Store cooled parathas in an airtight container for up to 1 day at room temperature or refrigerate for up to 2 days. Reheat on a tawa before serving for best taste and texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
