Master Bihari Sattu Paratha: A Protein-Packed Dinner Recipe

Looking for a wholesome and flavorful dinner option? Try making Bihari-style Sattu Paratha at home. This traditional dish from Bihar packs a nutritional punch with its simple ingredients and robust flavors.

What Makes Sattu Special?

People often call sattu the "poor man's protein" for good reason. Chefs create it by roasting and grinding Bengal gram, which we know as roasted chana or chickpeas. This process gives sattu a rich profile of protein, fiber, vitamins, and essential minerals like calcium, magnesium, and iron. Its high nutritional value makes it a staple in many Indian households, especially in Bihar where it forms the base of famous dishes like paratha and litti.

Gathering Your Ingredients

You will need two main sets of ingredients for this recipe. First, prepare the dough with two cups of whole wheat flour, salt to taste, and enough water to knead a soft consistency. Set this dough aside once it feels smooth and pliable.

For the filling, gather one cup of sattu powder, one small onion, two green chillies, two cloves of garlic, two tablespoons of fresh coriander leaves, one and a half tablespoons of raw mustard oil, one teaspoon of lemon juice, half a teaspoon of ajwain (carom seeds), and salt according to your preference. Keep some extra mustard oil ready for cooking the parathas later.

Step-by-Step Preparation

Prepare the Vegetables: Start by finely chopping the onion, green chillies, garlic, and coriander leaves. This ensures even distribution of flavors in the filling.
Mix the Filling: Take a bowl and add the sattu powder. Combine it with all the chopped herbs, salt, and raw mustard oil. Mix everything thoroughly until the mixture achieves a binding consistency that holds together well.
Assemble the Parathas: Divide your prepared dough into small, equal-sized balls. Flatten each ball slightly and place a generous amount of the sattu mixture in the center. Carefully seal the edges to encase the filling completely.
Roll and Cook: On a lightly floured surface, roll out each stuffed ball into a thin, round paratha. Meanwhile, preheat a tawa or griddle on a low flame to ensure even cooking.
Fry to Perfection: Place the rolled paratha on the hot tawa. Cook it using enough mustard oil, flipping occasionally, until both sides turn golden brown and crisp. The mustard oil imparts a distinctive, aromatic flavor that enhances the dish.

Serving Suggestions

Serve your hot Sattu Parathas immediately with complementary sides. A tangy green chutney or spicy pickle works wonderfully. Many people also enjoy it with a bowl of fresh curd on the side, which balances the warmth of the paratha.

This recipe offers a delightful way to incorporate more plant-based protein into your dinner routine. Its simplicity and rich taste make it a favorite across generations, bringing a taste of Bihar's culinary heritage to your home kitchen.