Once regarded as the ‘poor’s man protein’ mix, Sattu is now gaining recognition as a superfood. Sattu flour made from roasted black chickpeas (chana) has been a staple in regions like Bihar, Jharkhand, and Uttar Pradesh, and is now gaining popularity among health enthusiasts. Sattu reigns with its high protein, and nourishing properties, making it an ideal choice for anyone opting for healthier options.Sattu, the nutritional powerhouse, now features on restaurant menus too. Besides fitness influencers, Bollywood actors also give sattu recipes on social media. Actor Ayushmann Khurrana shared a protein shake recipe of sattu with buttermilk on Instagram. He also thanked Deepika Rathore and Luke Coutinho for sharing the recipe. Actress, Shilpa Shetty has shared on social media Oats, and sattu veggies upma which she finds healthy. Pankaj Tripathi has spoken in an interview “Sattu ka Sharbat,” made with lemon juice. sattu, black salt, cumin powder, and mint. The humble Sattu has gone global, recently when Amazon founder and executive chairman Jeff Bezos along with his partner Lauren Sanchez visited Celebrity Vikas Khanna’s newly launched Bungalow restaurant in New York, Desi Sattu roti was served along with other delicacies.Sattu laddus are considered auspicious and specially made by Tamil Brahmins in the South during engagements and given during baby showers to expectant mothers as they are beneficial. “Sattu laddus are called Ma laddus made with jaggery ghee, sattu and dry fruits. Home chefs and cloud kitchen chefs are now reviving traditional recipes. Sattu flour is now easily available and both sweets and savouries are now made of sattu. Few of my Japanese students have learned to make Sattu drink as they also find this protein-rich flour healthy substitute for meat,” says Sundari Krishnamurthy, who runs cooking classes in Chennai.Benefits Of Eating SattuSattu is a powerhouse of nutrition that has stood the test of time. Nikita More, Dietitian, and Functional Nutritionist says, “Sattu, is a fantastic plant-based protein, perfect for building and repairing muscles. The high fibre content in sattu is good for digestion and it helps in managing blood sugar levels. It flushes out toxins from the body, making you feel lighter and healthier. Sattu has a natural cooling effect, which is perfect for beating the summer heat. Rich in iron calcium, it provides essential micronutrients that boost immunity and support bone health and has even collagen-supporting amino acids.”Sattu is best consumed in the morning and is a perfect breakfast or mid-day snack. “Avoid eating it late at night, it might feel heavy before bedtime. Also, drink enough water to prevent dehydration, as the sattu has a drying effect on the body. Don’t overdo it — large quantities might upset your stomach, especially if your digestion is weak. Avoid combining sattu with heavy, oily foods, as it can become difficult to digest,” advises Nikita.Versatile SattuSattu has become increasingly popular due to its versatility and health benefits. Once mostly enjoyed as a summer drink made with water and a pinch of salt, it’s now finding its way into a variety of dishes. Celebrity Chef and author Sanjeev Kapoor says, “Whether as a savoury snack, a refreshing drink, or a filling for parathas, sattu fits into any meal. What sets it apart is its neutral flavour, which pairs wonderfully with other ingredients and works well in sweet and savoury dishes. Its nutty, earthy flavour blends the richness of tradition with the excitement of new ideas. From crispy Sattu ki Kachori to sweet Meetha Sattu and comforting Sattu Tamatar ki Sabzi, it is a blend of tradition and creativity. As people focus more on plant-based and local ingredients, sattu has emerged as a go-to choice. Sattu has earned its place as a versatile, affordable, and satisfying flour loved by all ages.”Contemporary Dishes Sattu has transformed from a regional staple to a nationally celebrated superfood in contemporary dishes. “While classics like Litti Chokha are popular, Sattu is used in innovative ways in gourmet dishes. These modern adaptations showcase its adaptability and appeal to a wider audience, particularly in urban and global markets, “says Ashish Kadam, Chef De Cuisine Novotel Mumbai International Airport.Sattu’s compatibility with plant-based diets makes it an environmentally friendly choice. Its reinvention into dishes like Sattu bars and smoothies offers a healthy alternative to heavily processed snacks. “Integrating Sattu into contemporary cuisine bridges the gap between heritage and modernity. Sattu Sesame Protein Bars are a powerhouse of nutrition, combining protein with calcium-rich sesame seeds jaggery and honey, these bars provide a quick energy boost” says Chef Ashish. Sattu Stars Several celebrities like Ayushmann Khurrana, Shilpa Shetty, Pankaj Tripathi, Chef Vikas Khanna, Deepika Rathore, Luke Coutinho, Jeff Bezos, and Lauren Sanchez swear by the health benefits of SattuSattu Sesame Protein Bar (Ashish Kadam, Chef De Cuisine Novotel Mumbai International Airport) Ingredients:• Sattu flour: 1/2 cup• Sesame seeds: 1/4 cup• Jaggery (grated): 1/4 cup• Honey: 2 tbsp• Ghee: 1 tbsp• Cardamom powder: 1/4 tsp• Chopped nuts (almonds, cashews): 2 tbsp (optional)Preparation:Sattu Tamatar ki sabzi (Chef Sanjeev Kapoor) Ingredients:• 1 cup sattu• 6 medium tomatoes• 2 tbsps mustard oil• 1½ tsps panch phoran (cumin seeds, fennel seeds, fenugreek seeds, etc)• 1 tbsp chopped garlic• 1-inch ginger, finely chopped• 2-3 green chillies, chopped• 2 spring onion bulbs, chopped with the greens• Salt to taste• ½ tsp turmeric powder• ½ tsp red chilli powder• 1 tsp cumin powder• 1 tsp coriander powder• 1 tsp sugar• 2 tbsps. fresh coriander leaves• Lemon wedge and coriander for garnishMethod1. Discard the tomato’s eyes and cut them into ½ inch pieces.2. Heat mustard oil in a non-stick pan. Add a panch phoran and sauté till fragrant.3. Add garlic and sauté till golden brown. Add ginger, green chillies and spring onion bulbs and sauté for 2 minutes.4. Add tomatoes and salt and mix well. Cook for 2 minutes.5. Add turmeric powder, red chilli powder, cumin powder, coriander powder and sugar and mix well.6. Sprinkle sattu and mix. Sprinkle ¼ cup water, cover and cook for 2 minutes. Add coriander leaves and spring onion greens and mix well.7. Garnish with lemon wedge and coriander sprig and serve hot with rotis.Whether as a savoury snack, a refreshing drink, or a filling for parathas, sattu fits into any meal.” — Sanjeev Kapoor, Celebrity Chef and authorSattu, is a fantastic plant-based protein, perfect for building and repairing muscles. The high fibre content in sattu is good for digestion and it helps in managing blood sugar levels.” — Nikita More, Dietitian, and Functional Nutritionist
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