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
- 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)
- 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)
Step-by-step instructions
Step 1 · In a large bowl
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.
Step 2 · Prepare the sattu stuffing by combining sattu
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.
Step 3 · Divide the dough into equal balls (about 4)
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.
Step 4 · Place a generous spoonful of sattu mixture in the center of each disc
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.
Step 5 · Carefully roll the stuffed ball into a round paratha
Carefully roll the stuffed ball into a round paratha, about 6 inches in diameter. Use gentle pressure to prevent tearing.
Step 6 · Heat a tawa (griddle) on medium flame
Heat a tawa (griddle) on medium flame. Place rolled paratha and cook for 1 minute. Flip, apply a little ghee or oil, and cook both sides until golden brown spots appear.
Step 7 · Repeat for all parathas
Repeat for all parathas. Serve hot with curd, pickle, or chutney.
Why this recipe 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.
A note on tradition
Sattu Paratha holds a special place in Bihari and Eastern Uttar Pradesh cuisine. It is traditionally eaten during festivals like Chhath Puja and is commonly offered to guests as a gesture of hospitality. In rural areas, it is a travel favorite due to its long shelf life and high energy content. The dish is also revered for its cooling effect in the hot Indian summer, making it a year-round favorite.