10 Traditional Bihari Sattu Dishes for Gut Health and Nutrition
Sattu, often called the 'Poor man's protein', is a staple in Bihar, renowned for its rich nutritional profile. It is packed with calcium, magnesium, and iron, making it a powerhouse of essential minerals. Studies highlight that the high fiber content in sattu promotes digestion, regulates bowel movements, reduces gas, acidity, and constipation, and aids in colon cleansing. Traditionally consumed in hot climates, it effectively addresses digestive issues. Here are ten classic Bihari sattu dishes you should definitely try to enhance your gut health and overall nutrition.
1. Sattu and Jaggery Balls
In a mixing bowl, combine 200 grams of sattu, ½ cup of desi ghee, and 400 grams of powdered jaggery. Mix thoroughly to form a thick dough. Shape into medium-sized balls and let them rest in a cool place for 20 minutes. These nutritious protein balls are ready to serve.
2. Sattu ki Kadhi
Prepare a slurry by mixing sattu with buttermilk. Add this to a tempering of mustard oil, curry leaves, panch phoran, and hing. Season with turmeric, salt, and red chili powder, then cook until thickened. Serve hot with steamed rice for a comforting meal.
3. Sattu Paratha
Create a stuffing with 100 grams of sattu, 2 teaspoons of oil, 1 chopped onion, 3-4 garlic cloves, cumin seeds, salt, and pepper. Knead a soft dough using multi-grain or wheat flour. Shape small balls, stuff with 1½ teaspoons of the sattu mixture, and roll into parathas. Cook on a tawa with mustard oil or ghee until golden. Serve hot with curd and pickle.
4. Sattu and Milk Porridge
In a deep bowl, mix 6-8 tablespoons of sattu with 1 cup of milk and powdered jaggery. For added nutrition, include soaked almonds, raisins, and walnuts. Stir well, and your healthy breakfast porridge is ready to enjoy.
5. Sattu Bharta
This dish pairs excellently with dal and rice as a side. Combine ½ cup of sattu with 1 chopped onion, 1 finely chopped green chili, 3-4 chopped garlic cloves, 2 tablespoons of lemon juice, and salt and pepper to taste. Add a tempering of mustard oil, cumin seeds, and black mustard seeds. Mix to a binding consistency and serve with steamed rice, dal, and pickle.
6. Sattu Sharbat
In a glass, add 4 tablespoons of sattu, 1.4 cups of plain or masala buttermilk, salt, black pepper, ½ teaspoon of chaat masala, 1 teaspoon of lemon juice, and 1 teaspoon of chopped coriander leaves. Stir well and drink this refreshing beverage.
7. Sattu Cheela
In a deep mixing bowl, combine 6 tablespoons of sattu, 4 teaspoons of besan, 1 teaspoon of turmeric powder, salt, pepper, 1 chopped onion, 3-4 garlic cloves, 1 teaspoon of lemon juice, and 2 tablespoons of curd. Make a batter using water or buttermilk. Pour a ladleful onto a non-stick pan, apply oil, and cook both sides until golden brown. Serve hot with green chutney or ketchup.
8. Litti
This iconic sattu dish requires mixing 1 cup of sattu with salt, black pepper, 2 green chilies, 1 onion, 4-6 garlic cloves, 1 inch of grated ginger, pickle oil, and lemon juice. Knead a dough from wheat flour, form small balls, stuff with 1 tablespoon of the sattu mixture, and grill on coal or a gas stove. Serve hot with baigan bharta and a dollop of ghee.
9. Sattu Kebab
Soak 1 cup of dhuli moong for 2 hours, then blend coarsely with ¼ cup of soya chunks, 4-6 garlic cloves, 1 inch of ginger, and coriander leaves. Transfer to a mixing bowl and add 4 tablespoons of sattu, ½ teaspoon of coriander powder, ½ teaspoon of garam masala, salt, pepper, and a pinch of turmeric powder. Shape into kebabs and shallow fry until golden brown. Serve hot.
10. Sattu and Coriander Chutney
Wash and remove stems from 50 grams of coriander leaves. Blend with 4-6 garlic cloves, 2 tablespoons of sattu, 1 inch of ginger, salt, 2 green chilies, 1 tablespoon of lemon juice, and 2 tablespoons of curd. This unique chutney is ready to complement your meals.
These dishes showcase the versatility and health benefits of sattu, making it an excellent addition to any diet for improved digestion and nutrition.
