10 Bihari Sattu dishes that are good for gut health and overall nutrition

Sattu, also known as 'Poor man's protein' is a staple of Bihar and is said to be rich in calcium, magnesium, and iron as well. It is mentioned in the study that the high fiber content in sattu promotes digestion, regulates bowel movements, reduces gas, acidity, and constipation, and cleanses the colon. Studies have also found that it effectively addresses digestive issues, especially in hot climates where it is traditionally consumed. Here are a few classic Bihari sattu dishes that one should definitely try.

In a mixing bowl add 200 gms sattu, add ½ cup desi ghee, and 400 grams powdered jaggery. Mix all the ingredients to form a thick dough. Now, shape medium size balls and allow them to rest for 20 mins in a cold place. Your nutritious protein balls are ready.

To make this, make a slurry of sattu and buttermilk and then add it to a tempering of mustard oil, curry leaves, panch phoran, and hing. Season it with turmeric, salt, and red chilli powder and cook until it thickens. Serve hot with steamed rice.

Make a stuffing of 100 gms sattu, 2 tsp oil, 1 onion, 3-4 garlic cloves, cumin seeds, salt and pepper. Also, knead a soft dough using multi-grain flour or wheat flour. Shape small balls, stuff them with 1 ½ tsp sattu stuffing and roll the parathas using a rolling pin. Cook the parathas on a tawa using mustard oil or ghee. Serve hot with curd and pickle.

In a deep bowl, add 6-8 tbsp sattu, add 1 cup milk, powdered jaggery and mix well. You can also add soaked almonds, raisins and walnuts. Mix well and your healthy breakfast is ready.

This one tastes well with dal and rice as a side dish. All you need to do is take ½ cup sattu, add 1 chopped onion, 1 finely chopped green chilli, 3-4 chopped garlic cloves, 2 tbsp lemon juice, salt and pepper to taste. Add a tempering of mustard oil, cumin seeds and black mustard seeds. Mix all the ingredients to form a binding consistency. Serve with steamed rice, dal and pickle.

For this, add 4 tbsp sattu in a glass, 1.4 cup of plain/masala buttermilk, salt and black pepper to taste, ½ tsp chaat masala, 1 tsp lemon juice and 1 tsp chopped coriander leaves. Stir well and drink.

Take a deep mixing bowl, add 6 tbsp sattu, 4 tsp besan, 1 tsp turmeric powder, salt and pepper to taste, 1 chopped onion, 3-4 garlic cloves, 1 tsp lemon juice, 2 tbsp curd and make a batter using water or buttermilk for cheela. Use a ladle to shape the cheela on a non-stick pan, apply oil and cook both sides until golden brown in colour. Serve hot with green chutney or ketchup.

This is the most famous sattu dish. To make it at home, you need to mix 1 cup sattu, salt, black pepper, 2 green chillies, 1 onion, 4-6 garlic cloves, 1 inch grated ginger, pickle oil, and some lemon juice. Also, knead a dough of wheat flour and then make small balls of the dough. Fill the balls with 1 tbsp of sattu stuffing and then grill them on coal or gas stove using a griller. Serve hot with baigan bharta and a dollop of ghee.

To make melt-in-the-mouth kebabs, soak 1 cup of dhuli moong for 2 hours. Then, blend it coarsely with ¼ soya chunks, 4-6 garlic cloves, 1 inch ginger, and coriander leaves. Put it in a mixing bowl and add 4 tbsp sattu along with ½ tsp coriander powder, ½ tsp garam masala, salt, pepper, and a pinch of turmeric powder. Shape the mixture into kebabs and shallow fry until they are golden brown in colour. Serve hot.

Take 50 gms coriander leaves, wash and remove the stem. Add them to a blender jar along with 4-6 garlic cloves, 2 tbsp sattu, 1 inch ginger, salt, 2 green chilli, 1 tbsp lemon juice, and 2 tbsp curd. Blend them together and your interesting chutney is ready.

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