The roasted Bengal gramme (chickpeas) used to make the traditional Indian flour known as chana sattu has become a superfood because of its remarkable nutritional profile and many health advantages.
Many homes have chana sattu, which is well-known for its adaptability and simplicity of use, especially in the Indian states of Uttar Pradesh, Jharkhand, and Bihar.
It’s interesting to note that several regions of Pakistan also enjoy and consume it. Sattu is now available in different forms that include wheat, barley or sorghum. There is a certain amount of roasted gramme in each of these versions.
Let’s examine the usage, health advantages, and dietary integration strategies for chana sattu.
Nutritional Value Of Chana Sattu
Chana sattu, made from roasted Bengal gram (chickpeas), is a powerhouse of nutrition.
Due to its abundance of vital nutrients, chana sattu offers numerous health advantages.
Here is the nutritional breakdown of 100 grams of chana sattu:
- Protein: 22 grams
- Dietary Fiber: 18 grams
- Carbohydrates: 60 grams
- Fat: 6 grams
- Calories: Approximately 400
- Vitamins: Rich in B-vitamins (B1, B2, B3, B6), folic acid, and Vitamin C
- Minerals: Iron, calcium, magnesium, phosphorus, potassium, and zinc
Health benefits Of Chana Sattu
The health benefits Of Chana sattu are discussed below:
- High in Protein
- Rich in Dietary Fiber
- Energy Booster
- Weight Management
- Cooling Effect
- Detoxification
- Rich in Essential Nutritents
Chana sattu Recipes
Here are some popular ways to incorporate it into your diet:
1. Sattu Drink (Sharbat)
Ingredients:
2 tablespoons chana sattu
1 glass of water, a pinch of salt
1 teaspoon lemon juice
A pinch of roasted cumin powder.
Preparation:
Mix sattu with water, add salt, lemon juice, and cumin powder. Stir well and enjoy this refreshing and energizing drink, especially during hot weather.
2. Sattu Paratha
Ingredients:
1 cup whole wheat flour
1/2 cup chana sattu
chopped onions
green chilies
coriander leaves
ajwain (carom seeds)
salt and water
Preparation:
Knead the whole wheat flour with water to make a dough. Prepare a mixture of chana sattu, chopped onions, green chilies, coriander leaves, ajwain, and salt.
Stuff the sattu mixture into the dough, roll it out, and cook on a hot griddle with a little oil.
3. Sattu Laddu
3. Sattu Ladoo
Ingredients:
1 cup chana sattu
1/2 cup jaggery powder
1/4 cup ghee
cardamom powder
Preparation:
Heat ghee in a pan, add chana sattu, and roast for a few minutes.
jaggery powder and cardamom powder, mix well. Allow the mixture to cool slightly, then shape into small ladoos.
These make for a healthy and delicious snack.
4. Sattu Pancake
Ingredients:
1 cup chana sattu
1/2 cup chopped vegetables (onions, tomatoes, green chilies)
salt
water
Preparation:
Mix chana sattu with water to form a batter.
Add chopped vegetables and salt. Heat a pan, pour a ladleful of batter, and cook until golden brown on both sides.
This savory pancake is perfect for breakfast or a light meal.
5. Sattu smoothie
Ingredients:
2 tablespoons chana sattu, 1 banana, 1 cup milk (or plant-based milk), 1 tablespoon honey.
Preparation:
Blend all ingredients until smooth. This smoothie is a nutritious and filling breakfast option, providing energy and essential nutrients to start your day.
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