9 protein-rich sattu recipes to keep gut and blood glucose healthy

Sattu is a protein-rich powder made by roasting and grinding Bengal gram (roasted chana or chickpeas). It is rich in protein, fiber, vitamins, and minerals such as calcium, magnesium, and iron, making it highly nutritious. According to a study, high fiber content in sattu promotes digestion, regulates bowel movements, reduces gas, acidity, and constipation, and cleanses the colon. Studies have found that it effectively addresses digestive issues, especially in hot climates where it is traditionally consumed. Luke Coutinho, a certified nutritionist says that with a low glycemic index, sattu helps maintain steady blood glucose levels, making it suitable for diabetics and those aiming for stable energy without sugar spikes. Here are some simple and easy sattu recipes to try at home.

In a mixing bowl add 200 gms sattu, add ½ cup desi ghee, and 400 grams powdered jaggery. Mix all the ingredients to form 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.

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.

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 and stuff them with 1 ½ tsp sattu stuffing and roll parathas using a rolling. Cook 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 too. Mix well and your healthy breakfast is ready. (Image: Instagram/mindfuleatingwithmegha)

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 texture of binding consistency. Serve with steamed rice, dal and pickle. (Image: Instagram/chanashree)

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, 1 tsp lemon juice, 2 tbsp curd and make a batter using water or buttermilk for cheela. Use a ladle to shape cheela on a non-stick pan, apply oil and cook from both the sides till golden brown in colour. Serve hot with green chutney or ketchup.

This is the most famous sattu dish and to make it at home, you need to mix 1 cup sattu, salt, black pepper, 2 green chilli, 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 till 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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