Sattu Flour
Lunch • India
How to Make Sattu Flour Paratha (Traditional & Healthy Version)
Sattu flour, made from roasted gram (chana dal), is a treasured ingredient of North Indian cuisine, particularly in Bihar, Uttar Pradesh, and Jharkhand. Known as the 'poor man’s protein,' sattu is prized for its earthy, nutty flavor and impressive nutritional profile. Sattu flour paratha is a classic North Indian lunch option, especially during hot summers, as it naturally cools the body and provides sustained energy. The sattu paratha is often enjoyed with homemade achar (pickle) and dahi (yogurt), making it a wholesome, balanced meal. This dish is deeply rooted in Indian culinary traditions and is often prepared during festivals like Chhath Puja and summer family gatherings. The use of sattu flour in the filling, combined with fresh herbs and spices, creates a flavor-packed experience that is both satisfying and light on the stomach. Its simplicity and quick preparation make it a favorite for busy households seeking healthy Indian lunch options. Whether you’re looking for a protein-rich meal or a taste of regional India, sattu flour paratha is an excellent choice.
Ingredients(for 2 medium parathas per person)
- 1 cup Sattu flour (roasted chana sattu)
- 1.5 cups Whole wheat atta (gehun ka atta)
- 1 small, finely chopped Onion (pyaz)
- 1, finely chopped Green chili (hari mirch) - optional
- 2 tbsp, chopped Fresh coriander leaves (dhaniya patta)
- 1/2 inch, grated Ginger (adrak)
- 2 tsp Lemon juice (nimbu ras)
- 1/2 tsp Carom seeds (ajwain) - optional
- to taste Salt (namak)
- 2 tsp Mustard oil (sarson ka tel, cold-pressed preferred)
- as needed Water (for kneading and mixing)
Instructions
- 1
In a large mixing bowl, combine whole wheat atta with a pinch of salt. Gradually add water and knead into a soft, pliable dough. Cover and let it rest.
5 minutes
Add a teaspoon of oil to make the dough softer.
- 2
In another bowl, mix sattu flour, chopped onion, green chili, coriander leaves, grated ginger, carom seeds, lemon juice, salt, and 1 tsp mustard oil. Mix well and add a splash of water to bind the filling lightly.
5 minutes
Don’t add too much water; the sattu mixture should be crumbly but moist.
- 3
Divide the atta dough into equal-sized balls. Flatten each ball, and roll out into small discs using a rolling pin (belan).
3 minutes
Dust the surface with dry atta to avoid sticking.
- 4
Place 2-3 tablespoons of sattu filling in the center of each disc. Gather the edges and seal well to form a stuffed ball.
2 minutes
Pinch gently to seal and avoid leaks.
Why This Dish is Healthy
Sattu flour paratha is a wholesome Indian lunch option that offers a balanced blend of protein, complex carbs, and healthy fats. Its high fiber and protein content promote satiety, support muscle health, and aid weight management. By using minimal oil and emphasizing plant-based ingredients, this dish aligns with modern health goals while staying true to authentic Indian flavors.
Sattu flour is rich in protein, fiber, and essential minerals like iron, magnesium, and potassium. It supports digestive health due to its high fiber content and is low in glycemic index, making it suitable for blood sugar management. Whole wheat atta further adds complex carbohydrates and additional fiber. Mustard oil, in moderation, provides healthy fats and antioxidants. The combination of fresh herbs, onions, and ginger enhances the vitamin and mineral profile, making this dish nutrient-dense and filling.
Pro Tips
- 💡Tip 1: Use cold-pressed mustard oil for authentic flavor and health benefits.
- 💡Tip 2: Do not over-moisten the sattu filling to prevent parathas from breaking.
- 💡Tip 3: Serve with homemade curd or green chutney for a complete meal.
Storage & Serving
Store leftover parathas in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa for best texture. Sattu filling can be made ahead and refrigerated separately.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 340.0 kcal |
