Healthy Recipies Series
Sattu Paratha – Bihar’s Protein-Packed Farmer’s Food
Sattu Paratha is a beloved staple from Bihar and Eastern Uttar Pradesh, traditionally eaten by farmers and laborers for its satiety and cooling effect. Sattu (roasted gram flour) was considered the “poor man’s protein,” yet it sustained people through long hours of physical work. Over time, it has become a cultural symbol of Bihar’s rustic cuisine, often served with pickle, curd, or buttermilk.
Ingredients (Serves 4, Makes 8 Parathas)
For the Dough:
- Whole wheat flour – 2 cups
- Salt – ½ tsp
- Water – ¾ cup (to knead)
- Ghee/oil – 1 tsp
- For the Stuffing:
- Sattu (roasted gram flour) – 1 cup
- Onion – 1 medium, finely chopped
- Green chilies – 2, finely chopped
- Fresh coriander leaves – 2 tbsp, chopped
- Ginger – 1 tsp, grated
- Ajwain (carom seeds) – ½ tsp
- Mustard oil – 1 tbsp
- Salt – ¾ tsp (or to taste)
- Water – 2–3 tbsp (just to moisten the filling)
For Roasting:
- Ghee or oil – as needed
Method
- Prepare the Dough: Mix wheat flour, salt, and a little ghee. Knead into a soft dough with water. Rest for 20 minutes.
- Make the Stuffing: In a bowl, combine sattu, onion, chilies, coriander, ginger, ajwain, mustard oil, lemon juice, and salt. Sprinkle just enough water to moisten—filling should be crumbly, not sticky.
- Stuff the Paratha: Divide dough into balls. Roll one ball slightly, place 2–3 tbsp stuffing inside, seal edges, and roll out gently into a thick paratha.
- Cook: Heat a tawa. Roast each paratha with ghee/oil until golden brown spots appear on both sides.
- Serve hot with pickle, curd, or baingan bharta.
Nutritional Value (per paratha, approx. 100g)
- Calories – ~200–220 kcal
- Protein – 7–8 g
- Carbohydrates – 32–35 g
- Fiber – 5–6 g
- Fat – 6–7 g (depends on ghee/oil used)
- Rich in: Protein, iron, magnesium, and fiber.
Sattu Paratha is a high-protein, fiber-rich meal that keeps you full for long hours, cools the body, supports digestion, and provides sustained energy.
