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Sattu - why is it healthy?

Sattu is a favorite among Biharis, and for good reason too!

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Written By: Admin | Updated : June 29, 2015 3:39 PM IST

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Read this in Hindi.

Those living in Bihar would certainly have heard about sattu. In fact, it is one of those items that Biharis living in other parts of the country, always bring back home after a vacation in their native place. Even if some relative of theirs would be going, they will ask them to bring back some packets of sattu.

Sattu was originally made of roasted gram flour but has now evolved to include other nutritious flours like barley, wheat etc. It is prepared in several ways including parathas, laddoos, litti chokhas and more variations.

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Why is it healthy?

  • Sattu is a perfect blend of balanced nutrients and is prepared in one of the healthiest cooking methods roasting. In this method, the nutrient value is retained and the shelf life of the ingredients are increased.
  • Its high fiber content makes it healthy for the intestines.
  • Having a low glycaemic index, is good for diabetics as well. Sattu also has cooling properties.

Here s how you can prepare healthy Litti-chokha (contributed by a member on tarladalal.com):

A traditional dish of Bihar, Litti is an evening snack served with chokha made out of potato, brinjal and tomato.

Preparation Time: 30 mins

Cooking Time: 20 mins

Makes 6 to 7 pieces

Ingredients:

For Covering

  • 2 cups wheat (gehun) flour
  • 1/2 tsp carom seeds (ajwain)
  • 2 tbsp refined oil
  • 3/4tsp salt
  • 2 tbsp of ghee

For Stuffing

  • 1 cup roasted bengal gram flour
  • 2 to 4 green chillies, finely chopped
  • 1/2 tsp roasted cumin seeds (jeera)
  • Ginger (adrak) , finely chopped
  • 1/2tsp finely chopped garlic (lehsun)
  • 1/2 cup finely chopped coriander (dhania)
  • 1 tsp dried mango powder (amchur)
  • 1 tsp stuffed red chilly pickle masala
  • 1 tsp lemon juice (optional)
  • 1/2 tsp carom seeds (ajwain)
  • 1 tbsp finely chopped onions (optional)
  • 2 tsp mustard (rai /sarson) oil
  • water
  • salt to taste

For Chokha

  • 2 medium sized boiled potatoes
  • 1 medium sized brinjal (baingan / eggplant)
  • 3 medium sized tomatoes
  • 2-4 finely chopped green chillies
  • 1/2 cup finely chopped onions
  • 1 tbsp finely chopped coriander (dhania)
  • 1 tsp mustard (rai /sarson) oil
  • salt to taste

For Litti use refined oil for frying

Method:

For casing

Sieve the flour and add salt, ajwain, kalonji, refined oil. Knead the dough properly with water and make stiff dough. Cover with a wet cloth and keep aside.

For stuffing

Take sattu or roasted gram flour in a bowl. Add all the ingredients and mix well. In case the stuffing is dry, you can add little water but don t make it too soft either.

For litti

Take the dough. Make 6-7 medium equal sized balls. Take each ball and flatten the ball a bit with your palm and make depression. Fill a portion of the stuffing, close the balls by lifting the sides by hand and flatten the litti a bit by pressing your palm. Keep it aside.

Heat oil in a non-stick kadhai. Fry the litti till golden brown.

For chokha

Boil the tomatoes and keep aside. Half-cut the brinjal and roast on the fire from both the sides until it becomes soft. Take a bowl of cold water and put the roasted brinjal in it. Peel of the burnt skin of the brinjal. Mash boiled potatoes, brinjal and tomatoes together. Add finely chopped onion, coriander leaves, salt, green chillies and oil. Add all the ingredients.

While serving cut the litti in equal halves and serve hot with chokha.

Here's the original Litti chokha recipe from Tarladalal.

Image source: Wikimedia Commons

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