Sattu: The Power Protein  

Plant-based proteins are perfect for the vegetarians who are on the lower end of the necessitated daily protein spectrum. Sattu is just what the nutritionist ordered…

Going all the way back to the Vedic period, it served as a lightweight military ration, an ingredient that was easy to travel with and required no cooking, just water. In ancient Indian empires like the Mauryas and the Kalingas, labourers sought it out as a source of strength, and soldiers, messengers and sailors packed dry bags of it for long-distance journeys and maritime voyages. Ancient Vedic texts mention 'saktu' as a crushed powder made from pulverised barley while other classical texts categorise it as guru anna, a sustaining source of food, prized for its natural cooling properties.

Today, it’s used as a healthy alternative to maida in sweets, for one, and for so much more such as a better option to processed protein powders, sugar-laden energy drinks and refined breakfast cereals. It’s a prebiotic that is naturally and easily available, not expensive to acquire and less fuss to prepare. And it’s versatile above all! For the first time, we had a paratha made with sattu at the last UpperCrust Show’s cookery demos and it went deliciously well with some achar. Bihari food relies quite favourably on sattu as it’s a protein-dense and carb-heavy food, which can fill you up and provide you with the energy you need to carry out physical activity through the day.

Now that you’re introduced to this ancient Indian ingredient that is popular in parts of states such as Bihar, Jharkhand, West Bengal, Orissa, Uttarakhand, Punjab, and in Nepal, you’re probably wondering just what is sattu.

Quite simply, sattu is a dry-roasted powder most commonly made from black chickpeas (kala chana) or from corn/barley as well. The traditional way of preparing sattu involved the use of an iron vessel in which the grains were roasted in sand. Yes, just like we see chana being roasted in sand at our local chana-sing vendor. Then the grains were sieved and ground into a fine flour. This practise stands today, too, and signals the start of the summer months in India. Thoroughly refreshing, when consumed mixed with cold water, sattu sharbat is regarded as a cooling drink.   

Sattu made from millets are also the rage. The roasted grams are combined with roasted and ground millets such as finger, little, foxtail, barnyard, sorghum, etc, to give you a power-packed, nutritious, protein-rich flour blend that is gluten-free and works to cool the body, boost energy and aid digestion. ‘Sattu the Superfood’ is what we could well have chosen to title this informative piece instead! Just ask the wrestlers and the athletes who swear by it to enhance their fitness regimes. Gym rats should also switch to sattu from commercial protein powders to help repair tissue and promote muscle growth the natural way.  

It is rich in plant-based protein, dietary fibre, complex carbohydrates and essential nutrients like iron, calcium, magnesium and manganese. Sattu even has a low glycemic index (GI), which means it releases energy slowly and keeps blood sugar levels stable. This makes it an ideal food for weight-watchers or diabetic patients. It is known that a low-cholesterol diet has the potential to support cardiovascular health and reduce the risk of lipid-linked disorders, for which sattu’s zero cholesterol content per 100 gms is just right. Having a tough day in the washroom? Sattu’s high insoluble fibre content adds bulk to stools, preventing constipation and easing bowel movements. The high iron content and complex carbohydrates help boost your energy which keeps you going for longer periods of time. Not to mention, keeps you full for long, curbing hunger pangs and thus reducing high calorie intake.

A sattu smoothie with a ripe banana is delicious and perfect post a workout. For those of you in the kitchen, thinking up ways to creatively and efficiently use sattu in your cooking, worry not. It lends itself well to a hearty breakfast such as pancakes or chillas. Or porridge, like the suji we used to consume as kids each morning. In Orissa, it is a popular breakfast item, also called chhatua. Though there are different ways of preparation, it is generally mixed with ripe bananas, cottage cheese, yogurt or milk. Sattu parathas work great for lunch if your breakfast wasn’t a heavy deal. Rotis, too, made from sattu flour are nutrient-dense and pair with a potato curry scrumptiously. Non-vegetarians can employ the grain in thickening meat or bone broth soups and gravies.

Sweets are certainly not devoid of the benefits of sattu, for laddoos made with it are a healthy snack alternative and a pre-workout treat, too. These and a lot more can be prepared the healthier way with sattu.

Finish off with a glass of that sattu sharbat we mentioned earlier and cool down in the summers; add a squeeze of fresh lemon, a pinch of black salt, roasted cumin powder and a little jaggery for sweetness.

Whatever you choose to do with your sattu, be sure of how much is good enough. It is best to start with a smaller amount if you are new to the ingredient. For most healthy adults, two to four tbsps per day is a safe and effective amount. Due to its high fibre content, consuming too much too quickly may cause temporary bloating or digestive discomfort. If you have an allergy to chickpeas, make sure you stay away! Those with pre-existing medical conditions would certainly need to consult their doctor/nutritionist before adding the power protein to their diet. 

Click below for some delicious sattu recipes:

Sattu Laddoo	Sattu Paratha	Sattu Sharbat	Sattu Smoothie