Sattu Paratha – a delicious Indian flatbread stuffed with a spiced sattu filling, a specialty of Bihar. The traditional dish from Bihar has a stuffing made of sattu flour, finely chopped onions, ginger, garlic, green chillies, coriander leaves, ajwain, kalonji, salt, turmeric, amchur powder, mustard oil and mashed mango pickle inside a wheat casing. Just toast the sattu atta paratha, also locally known as makuni roti, on a flat pan with a little oil; it’s not just heavenly but nutritious too!
Sattu, a healthy flour made from roasted Bengal gram, is an excellent source of protein. In sultry summers, street vendors serve sattu sharbat, a cooling and energising drink.
Sattu is a powerhouse of energy. It’s not just tasty but comes with numerous nutritional benefits. It has a low glycemic index which makes it beneficial for diabetics. It’s low on sodium and high on insoluble fiber.
Sattu ka parantha, or parathas stuffed with roasted chana dal powder, is a great way to eat healthy.
Sattu is easily available in grocery stores. You can also prepare it at home by grinding roasted chana dal (putnalu pappu) to a fine powder.
Sattu Paratha Recipe Bihari Style:
Sattu, a dry powder, is a popular stuffing in parathas. If you are looking for some healthy paratha recipes then try this Sattu Ka Paratha, made with roasted chana dal powder. Full of tangy flavours, this main course dish is best served with baingan bharta, curd and pickle.
How to make Bihari sattu paratha:
To prepare sattu paratha, mix together atta, salt and oil and knead it into a smooth dough, adding water as required. Keep aside.
Finely chop onion, ginger, garlic, green chilies and coriander leaves.
Take 1 cup of sattu in a mixing bowl.
Add the finely chopped onion, green chillies, ginger, garlic, coriander leaves and mix well.
Sprinkle salt, turmeric, amchur powder, ajwain and and kala jeera. Combine well.
Add 2 tbsp of mashed mango pickle + pickle oil (you can also add lemon juice instead), and 2 tbsp of mustard oil. Mix well.
The filling should not be too dry. You can increase the pickle oil/mustard oil content to make the sattu stuffing a little less dry. Or, sprinkle 1-2 tsp of water to moisten it slightly. Keep aside.
Divide the atta dough into 10-12 equal sized balls.
Roll out each ball into a 3 inch circle on floured rolling board. Place 2 tbsp of the prepared filling on the rolled out disc.
Carefully bring the edges of the stuffed dough together and close the edges at the top, lightly flattening the dough.
Dust some flour on the rolling board/work surface. Roll out the stuffed sattu paratha with gentle strokes into a thick disc.
Heat a tawa/flat pan. Place a rolled out paratha on the tava and let it cook on medium heat till the underside is dotted with brown spots.
Flip the makuni roti and let it cook on the other side. Drizzle ½ tsp of oil on the cooked surface. Turn the paratha over and smear ½ tsp of oil on the top side.
When the sattu paratha is nicely cooked on both sides, remove and place in a casserole. Repeat the same procedure for the remaining sattu-stuffed parathas.
Serve Sattu Paratha with baingan bharta or raita.
Sattu Paratha With Roasted Bengal gram powder:
- Atta/Wheat flour – 2 cups
- Oil - 2tsp
- Salt – 1/4 tsp
- Sattu/Roasted gram flour/Putnalu podi – 1 cup
- Green chillies – 4 finely chopped
- Onion – 1 small finely chopped
- Garlic – 7 cloves minced
- Ginger – 1 inch minced
- Coriander leaves – 1 tbsp finely chopped
- Mustard oil – 2 tbsp
- Carom seeds/Ajwain – 1/2 tsp
- Onion seeds/kala jeera – 1/2 tsp
- Amchur powder/dry mango powder – 3/4 tsp
- Turmeric powder – 1/4 tsp
- Mango pickle – 2 tbsp or lemon juice 2tsp
- Salt – 1/2 tsp
- Oil for cooking parathas -12 tsp
For preparing the filling, mix all the stuffing ingredients with sattu (roasted chana dal powder) in a wide bowl. If the filling is too dry, add a little more mustard oil/pickle oil or add 1-2 tsp of water to lightly moisten the stuffing, so that it’s easy to fill.
In another bowl, take wheat flour, oil and salt and knead into a smooth dough by adding required amount of water.
Divide the dough into equal portions.
Take one portion and roll out into a 3” circle on a lightly floured surface.
Place about 2tbsp of the sattu mixture in the middle of the rolled out disc, bring the edges together and seal the filling. Gently flatten the stuffed ball.
Dust the stuffed ball with flour and roll it out into a thick paratha.
Heat a tawa or flat pan over medium heat. Place the sattu bhara paratha on the hot tawa and cook it, smearing oil/ghee till both sides turn a uniform brown.
Remove and serve Sattu Parantha with curd or baingan ka bhartha.