Sattu atta, also known simply as sattu, is a nutritious and versatile flour that originates from the Indian subcontinent. It is made by grinding roasted gram (usually chickpeas or Bengal gram) into a fine powder. Sattu is renowned for its high protein content, making it a popular choice among vegetarians and vegans as a protein source. It is not only rich in protein but also provides essential nutrients like fibre, vitamins, and minerals.
Sattu can be used to prepare a variety of dishes, including beverages like sattu sherbet, flatbreads, porridge, and even sweets. Due to its nutritional value and versatility, sattu has gained popularity as a healthy and sustainable food option in recent years. The nutritional benefits that it comes with are:
High Protein Content
Sattu aata is prized for its exceptionally high protein content, making it a valuable addition to the diet, particularly for those seeking plant-based protein sources. This flour is typically derived from roasted grams, such as chickpeas or Bengal gram, and boasts protein levels that rival or even surpass those of many meat and dairy products. The significant protein content in sattu makes it an excellent choice for vegetarians, vegans, and individuals looking to increase their protein intake. Protein is crucial for various bodily functions, including muscle growth, repair, and overall health, making sattu aata a nutritious and sustainable protein source.
Rich in Fibre
Sattu aata is not only renowned for its high protein content but also for its remarkable fibre content. This flour is a potent source of dietary fibre, which plays a pivotal role in promoting digestive health and overall well-being. The ample fibre in sattu supports regular bowel movements, aids in preventing constipation, and helps regulate blood sugar levels by slowing down the absorption of carbohydrates. This is particularly beneficial for individuals aiming to manage their weight and maintain stable energy levels throughout the day. The rich fibre content of sattu aata makes it a wholesome choice for those seeking a nutritious, gut-friendly addition to their diet.
Cooling Properties
Sattu aata is celebrated in traditional Indian cuisine for its unique cooling properties, especially in hot and tropical climates. This cooling effect is attributed to its inherent nature as a gram-based flour. When consumed, sattu has a soothing and refreshing impact on the body, making it an ideal choice during scorching summers. It helps reduce body heat and the discomfort associated with high temperatures. Sattu sherbet, a popular beverage made from sattu, is a prime example of how this flour is used to combat heat-related issues. Its cooling properties make sattu a versatile and cherished ingredient for maintaining comfort and hydration in warm weather.
Digestive Health Benefits
Sattu ka aata, derived from roasted gram, boasts impressive digestive health benefits. This flour is naturally rich in dietary fibre, which plays a crucial role in maintaining a healthy digestive system. The fibre in sattu aids in regulating bowel movements, preventing constipation, and promoting regularity in the digestive process. It also supports a balanced gut microbiome, enhancing the body's ability to absorb nutrients efficiently. Additionally, sattu's alkaline nature can help neutralise excess stomach acidity, making it a soothing choice for those with digestive discomfort.
Low Glycemic Index
Sattu aata is known for its low glycemic index (GI), which is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. Sattu's low GI means that it has a minimal and gradual impact on blood sugar levels when consumed. This property makes it a particularly advantageous choice for individuals looking to manage their blood sugar, especially those with diabetes or those concerned about glycemic control.
The slow and steady release of glucose into the bloodstream after consuming sattu helps prevent rapid spikes and crashes in blood sugar, promoting stable energy levels and sustained feelings of fullness. This flour can be incorporated into a wide range of dishes, offering both nutrition and flavour. Its capacity to blend seamlessly into various recipes, whether sweet or savoury, showcases its versatility as an ingredient, making it a favourite choice among cooks looking to enhance both the taste and nutritional value of their dishes.
Some dishes that you can make using sattu ka aata are given below:
Sattu Sherbet
Sattu Drink, also known as Sattu Sherbet, is a traditional and wholesome beverage popular in the Indian subcontinent, particularly in the northern regions. This refreshing drink is made from roasted gram flour, known as sattu, which is mixed with water and various flavourings like lemon juice, sugar, and a pinch of salt.
Sattu, a rich source of protein and fibre, gives the drink a nutty and earthy taste while providing essential nutrients. Sattu sherbet is not only a thirst quencher in the scorching summer heat but also a nutritious choice, making it a favourite among health-conscious individuals. Its ability to offer both hydration and nourishment has made it a cherished beverage with unique cultural and nutritional significance.
Sattu Laddoo
Sattu laddoo is a sweet treat that originates from the northern regions, particularly Bihar and Uttar Pradesh. These round, bite-sized delights are crafted from roasted gram flour, known as sattu, which is combined with ghee (clarified butter), sugar, and a medley of aromatic spices like cardamom and nutmeg.
The mixture is shaped into small, round balls, creating the iconic ladoo form. Sattu laddoo is not only loved for its delectable taste, with a blend of nutty and sweet flavours, but also for its nutritional value. Sattu is a rich source of protein and fiber, making these ladoos a wholesome and energising treat which is often enjoyed during festivals, celebrations, or as a quick snack.
Sattu Thalipeeth
Sattu thalipeeth is a savoury and nutritious flatbread that originates from the Indian state of Bihar. This unique dish is crafted from sattu, which is roasted gram flour, mixed with various ingredients such as finely chopped onions, green chilies, herbs, and spices like cumin and coriander.
The mixture is kneaded into a dough and then flattened into thin rounds, which are cooked on a griddle with a touch of oil or ghee until they turn crispy and golden brown. Sattu thalipeeth is not only a flavourful and satisfying snack or meal but also a healthy one, thanks to sattu's rich protein and fibre content. It is often enjoyed with chutneys, pickles, or yoghurt on the side.
Sattu Kachori
These deep-fried flat dumplings are created by preparing a filling of sattu, which is roasted gram flour mixed with a mix of spices, herbs, and sometimes finely chopped vegetables. This flavourful filling is enclosed in a wheat flour pastry dough, rolled into small balls, flattened, and deep-fried to a golden, crispy perfection. Sattu kachori is known for its irresistible combination of textures, with a crispy outer shell and a spiced, savoury interior. It's often enjoyed as a tea-time snack or as a delightful addition to festive meals and celebrations, showcasing the culinary diversity and creativity within Indian cuisine.
Sattu Cheela
Sattu Cheela is a popular and nutritious breakfast dish originating from the Indian subcontinent, particularly in regions like Bihar and Uttar Pradesh. This savoury pancake is made from sattu, which is roasted gram flour, mixed with water, chopped onions, green chilies, herbs, and a blend of spices.
The resulting batter is ladled onto a hot griddle and cooked until it turns golden brown and is crispy around the edges. Sattu cheela is celebrated for its delightful combination of flavours, with the nutty essence of sattu complemented by the spiciness of green chilies and the aroma of herbs. It's not only delicious but also highly nutritious, as sattu is a rich source of protein and fibre.