Sattu Parantha is one of those brilliant Bihari dishes which I fell in love with while in college. It is easy to make, high in protein and perfect for your lunch/breakfast/dinner.
My first introduction to Sattu was when I was in school. We would come home in Delhi summers and mum would have made a huge glass of chilled sattu with sugar or jaggery for us to drink. I remember throwing in some extra cubes of ice in and gulping down the cooling drink. It is still my favorite way to eat Sattu but this Sattu Parantha comes a close second.
Sattu is essentially roasted/boiled channa dal flour. A delicacy in Bihar and the choice of protein of the aam aadmi aka common man (also these days known as mango people). Though mainly popular in Bihar, Sattu is also used in Uttarakhand, Punjab and Uttar Pradesh. In Punjab sattu is mixed toasted and ground barley grains, and rolled into balls with salt, turmeric and chilli and eaten as a snack. Sometimes corn grains and millets are added along with sattu as well.
I first ate Sattu Parantha ate at a friends house when I was in college and fell in love with it. Sattu atta is spiced with herbs and mango pickle resulting in a delightful flavor. The parantha is served with curd and often baigan bharta for a healthy and delicious summer meal. A perfect nourishment for the body to kick start the day.
And do watch how to make Sattu Parantha video. The perfect way to learn how to get that stuffing right.
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Sattu Parantha | Nutritious Sattu Parantha Recipe
For the filling
- 2 cups sattu ka aata (roasted bengal gram flour)
- 2 medium onions finely chopped
- 3 green chillies finely chopped
- 6-7 garlic cloves minced
- 1 inch ginger finely chopped
- 2 tsp nigella seeds (kalonji, kala jeera)
- 3 tbsp coriander leaves
- 1 tbsp mustard oil
- 2 tsp lemon juice
- 2 tbsp mango pickled mashed
- Salt to taste
For the dough
- 3 cups whole wheat flour
- 1 cup warm water
- ghee/oil for frying the paranthas
- Mix whole wheat flour and water together, knead to make a soft dough. A well kneaded soft dough leads to softer paranthas. Keep aside covered with a wet muslin cloth till you prepare the stuffing.
- Mix together all the stuffing ingredients and if the the mixture feels very dry sprinkle a little warm water and mix well.
- Distribute the dough in 10 balls and roll each ball a little, spread a little ghee/oil on it and place 2 tbsp of filling in the middle, cover from all sides and roll the parantha to 1/2 inch thickness.
- Repeat for the rest of the paranthas.
- Heat a tawa or a griddle and cook each side of the parantha till golden brown, add 1/4 tsp of ghee/oil on both sides.
- Serve your Sattu Parantha hot with curd, pickle and optionally baigan ka bharta