The culinary heritage of India has garnered worldwide acclaim, with each region showcasing its distinct cooking styles and flavours. Among these, the state of Bihar offers a plethora of recipes that stand out for their unique fusion of tastes. While familiar dishes like litti chokha and dal pitha have gained popularity, Bihari cuisine also boasts a wide variety of flavourful chutneys, one of which is the renowned sattu chutney.
Sattu, a well-known ingredient in Bihari cuisine, not only adds flavour but also brings numerous health benefits to the table. Sattu, believed to have originated in Bihar, is a protein-rich flour typically made from powdered chana. It is commonly prepared by roasting and milling Bengal gramme, or chana dal. To enhance its taste, various pulses and cereals, like chickpeas, are frequently included. Sattu comes packed with essential nutrients and is a budget-friendly protein option to keep you energised for a longer period of time.
This spicy and tangy sattu chutney perfectly complements roti, paratha, or even rice, making it a must-try for those who relish a spicy kick in their meals. Before delving into the recipes, let's explore the array of health benefits that this sattu chutney has to offer.
Here’s why sattu is known to be good for health:
Protein Rich
The primary component of this chutney, sattu, is derived from roasted chickpea flour and is widely recognised as a remarkable plant-based protein source. Hence, it is highly recommended to include sattu in your meals to meet your daily protein requirements.
Rich In Fibre
With the inclusion of ingredients such as onions and coriander leaves, sattu chutney becomes rich in dietary fibre. This high fibre content aids in prolonging the feeling of fullness, promoting better digestion, and facilitating easier nutrient absorption.
Low In Fat
In comparison to oil-based chutneys, sattu chutney tends to be low in fat content. This makes it an ideal choice for individuals following a weight loss diet, as it can be enjoyed without any hesitation or concern.
Rich In Antioxidants
Incorporating sattu chutney into your diet offers the additional advantage of its antioxidant-rich nature. The presence of lemon juice and coriander leaves in the chutney provides a generous dose of antioxidants, which play a vital role in reducing the risk of various diseases and promoting overall well-being.
Cooling Effect On Body
Sattu is renowned for its cooling properties, making the inclusion of this chutney in your diet highly advantageous, particularly during the summer season. By consuming sattu chutney, you can experience relief from the effects of heat-inducing foods, thereby promoting a sense of refreshment and comfort.
Low glycemic index
Having a low glycemic index, sattu is known to be safe and, in fact, beneficial for diabetics. The glycemic index serves as a valuable tool to gauge the impact of food on blood sugar levels. It measures the relative effectiveness of a food item in terms of how quickly it is broken down and causes an increase in blood glucose levels. In essence, the higher the glycemic index, the faster the food is metabolised, which leads to a rise in blood sugar.
Gluten-free
Sattu is also gluten-free, which means anyone suffering from celiac disease and other medical conditions associated with gluten can also safely consume it.
How To Make Bihari-Style Sattu Chutney At Home
This quick and easy chutney combines sattu, onions, green chillies, and coriander leaves; blend together and stir with lemon juice, salt, and water till a smooth and consistent texture is achieved. It is topped with some mustard oil for a unique flavour. Here’s the full recipe:
Ingredients
1 cup sattu flour
1 onion, finely chopped
2-3 green chillies, finely chopped
2 tablespoons of fresh coriander leaves
1 tablespoon lemon juice
Salt to taste
Water (as needed)
1 teaspoon mustard oil
Method
Combine sattu, finely chopped onions, green chillies, and coriander leaves in a mixing bowl.
Thoroughly blend the ingredients to ensure they are well incorporated. Squeeze in the refreshing tang of lemon juice and sprinkle in some salt. Give it another good mix.
While stirring continuously, slowly add water to the mixture until you achieve a smooth consistency.
Next, heat mustard oil in a pan and allow it to cool down slightly.
Drizzle the cooled mustard oil over the prepared chutney and mix it well.
Allow the chutney to rest for 10–15 minutes to allow the flavours to meld together.
Serve this delightful chutney with roti, paratha, or any Indian snack of your choice.