Sattu Drink Benefits: Top Sattu Recipes to try this Summer

When the heat of the day becomes too much to bear, there's nothing better than a cool, refreshing drink to quench your thirst. And sattu drink is one of the excellent options if you're looking for a wholesome & nutritional drink. Sattu is a popular traditional Indian food & perfect summer drink that has been consumed for generations due to its high protein content & natural cooling effect.


Sattu Drink Benefits:



Let's explore what sattu is, its nutritional value, various recipes, & its numerous health benefits, especially during the hot summer & more.



What Is Sattu?


Sattu is a powdered food ingredient obtained from roasted grains, primarily grams (chana dal), & sometimes includes other grains like barley & wheat. The process of making sattu involves cleaning & roasting the grains, followed by grinding them into a fine sattu powder. Sattu powder can be used in culinary preparations or consumed as a drink. It is also a staple ingredient in many Indian households, particularly in the states of Bihar, Uttar Pradesh, & West Bengal. It's unique composition & potential health benefits make it an ideal food for people of all ages.



Rich History Of Sattu Consumption


Sattu, a popular food in South Asia, has a rich history & is associated with various tales & cultural references. While the specific origin of Sattu is challenging to determine, it is widely consumed in India, Nepal, & Bangladesh. The name "Sattu" is derived from the Hindi word for "powdered," which describes the main characteristic of this food.


Rich History Of Sattu Consumption


The story linking Sattu to Tibet & its connection to Tsampa, a staple food for Tibetan monks, might be a part of folklore rather than a historically documented fact. Tsampa is a roasted barley flour mixed with butter tea to create a dough-like mixture, then shaped into small balls or patties. 


Also, in ancient times, Tsampa was a staple food for travelers, warriors, & monks due to its durability, convenience, & nutrient-rich properties (especially sattu protein). It provided sustenance & energy during long journeys & was easy to carry & store. In addition, its high protein & fiber content made it a valuable food source for people engaged in physical exertion or challenging situations.


Regarding the mention of Sattu in the 1999 Kargil War, it is possible that Sattu was part of the ration supplies provided to the soldiers deployed in the region. Sattu's durability, easy consumption, & high energy content would have made it a convenient food option in challenging environments like the battlefield.



Sattu Nutritional Value & Its Health Benefits


Is sattu good for weight loss? Is sattu good for health? Sattu is a gluten-free & functional food with significant nutritional value, making it a valuable addition to a balanced diet & ideal food for people of all ages. Its composition such as:


Macronutrient Composition:

  • Protein: Sattu is an excellent source of plant-based protein, with nearly 20 grams of protein per 100 grams of sattu powder. High protein content in sattu supports tissue growth, repair, & maintenance.
  • Carbohydrates: Sattu provides readily available energy for the body.
  • Dietary Fiber: Sattu is an excellent source of soluble & insoluble fiber, promoting healthy digestion, regulating blood sugar, & enhancing satiety.


Sattu Nutritional Value


    Micronutrient Composition:

    • Minerals: Sattu is a good source of calcium, iron, manganese, & magnesium for bone health & essential physiological processes.
    • Vitamins: Sattu contains vitamin B complexes such as thiamin, riboflavin, niacin, & folate for energy production & cell metabolism.

      Bioactive Compounds:

      • Antioxidants: Phenolic compounds & flavonoids in sattu neutralize free radicals, reducing the risk of chronic diseases.
      • Anti-inflammatory Compounds: Sattu contains compounds that help modulate the body's inflammatory response.

        Functional & Health-Promoting Properties:

        • Sustained Energy Release: Slow digestion & absorption of sattu contribute to stable blood sugar levels.
        • Digestive Health: High fiber content in sattu supports healthy digestion, prevents constipation, & promotes beneficial gut bacteria.
        • Regulating Blood Sugar: Sattu has a low GI of 28, which means it causes a slower & gradual increase in blood sugar levels compared to foods with a high GI.
        • Weight Management: A combination of high protein & fiber content in sattu help to increase satiety, aiding in weight management.
        • Cardiometabolic Health: Sattu is low in cholesterol & contains heart-healthy unsaturated fats that support improved lipid profiles, blood pressure regulation, & reduced cardiovascular disease risk. 
        • Bone Health: Adequate mineral content in sattu, particularly calcium, promotes healthy bone density & reduces osteoporosis risk.
        • Maintain Hydration & Electrolyte Balance: Sattu drink helps replenish depleted fluids & provides electrolytes such as sodium & potassium, which are essential in maintaining the body's fluid balance during summer.


        Note: Sattu is a wholesome ingredient, but moderation is key. Excessive consumption may lead to digestive discomfort. Also, sattu is rich in potassium, which may concern kidney patients. Therefore, kidney patients must check their potassium levels & consult a doctor for dietary advice. 



        Sattu Recipe: Some Popular Ways To Use Sattu


        Sattu calories offer a nutritious & filling choice for a well-rounded diet. Also, benefits of drinking sattu can be used in various ways to prepare different innovative dishes, including:


        1. Sattu Sharbat: Sattu Sharbat is a refreshing drink with sattu, water, & sweet or salty flavors. To make a sweet sharbat, mix powdered jaggery or sugar with sattu, blend it with water to form a smooth paste, add more chilled water, & stir well. You can also add lemon juice for a tangy taste. For a salty version, omit the sweetener & use black or rock salt. You can enhance the flavor with a pinch of chaat masala, chopped mint leaves, coriander, & chili.


        Sattu Sharbat

        2. Sattu Paratha: Sattu paratha is a popular stuffed flatbread made with sattu filling. For the stuffing, mix sattu flour with finely chopped onions, green chilies, garlic (optional), chopped coriander leaves, chopped ginger, kalonji (nigella seeds), panch phoron (a blend of five spices), lemon juice, salt, & mustard oil. Stuff the mixture inside the wheat dough, roll it into a paratha, & fry it on a griddle with little oil.

        3. Sattu Upma: Sattu can be used as a base for making upma, a savory South Indian dish. To prepare sattu upma, roast sattu flour in a pan & then sauté it with mustard seeds, curry leaves, chopped onions, green chilies, ginger, & vegetables of your choice. Add water and salt, & let it cook until the upma reaches a desired consistency.

        4. Sattu Porridge: Sattu can be used to make a nutritious porridge. Mix sattu with water or milk, & cook it on low heat while stirring continuously until it thickens. You can add sweeteners like jaggery or sugar and flavors like cardamom or cinnamon to enhance the taste.

        5. Sattu Ladoo: Sattu ladoo is a sweet snack made by mixing sattu with honey or jaggery & ghee. Shape the mixture into small balls & let them cool & set. Sattu ladoos are a delicious & convenient snack option.

        6. Sattu Litti: Litti is a popular traditional dish from Bihar, where the filling is made with sattu. The sattu filling includes green chilies, roasted cumin seeds, finely chopped ginger & garlic, amchur (dried mango powder), chopped coriander, lemon juice, carom seeds, mustard oil, & water. The filling is stuffed into wheat casings, & the littis are either baked or fried.

        7. Sattu Roti: Sattu can be incorporated into regular rotis (Indian bread) to add nutrition & flavor. Mix sattu flour with wheat flour, salt, & water to make a soft dough. Roll out the dough into rotis & cook them on a griddle or tawa.


        sattu roti

        8. Sattu Kachori: Sattu Kachori is a deep-fried snack that is popular in some regions of India. Prepare a filling by mixing sattu with spices like cumin, coriander, chili powder, & salt. Stuff the filling into small portions of dough, shape them into balls, flatten them, & deep fry until golden & crispy.

        9. Sattu Pancakes: Sattu can be a nutritious ingredient in pancake batter. Prepare a batter with sattu, whole wheat flour, yogurt, water, & spices. Cook the pancakes on a griddle until they are cooked through & golden.

        10. Sattu Chaat: Sattu can be used as a topping or filling in chaat, a popular Indian street food. Sprinkle roasted sattu over a plate of mixed chaat ingredients like boiled potatoes, chickpeas, onions, tomatoes, & chutneys. It adds a nutty & flavorful element to the chaat.

        11. Sattu Cookies: Incorporate sattu into the cookie dough to create healthy & tasty cookies. Mix sattu with whole wheat flour, oats, honey, ghee or butter, & any desired add-ins like nuts, seeds, or dried fruits. Shape the dough into cookies & bake them until they are golden & crisp.


        12. Sattu Soup: Sattu can be used as a base for preparing a nourishing soup. Cook sattu with vegetables, spices, & vegetable or chicken broth. You can customize the flavors by adding herbs, spices, & seasonings of your choice.



          Sattu Drink Recipe


          Sattu is a versatile ingredient used to make various refreshing summer drinks. Sattu drink for Summer can be prepared in many ways:




          Instruction: How To Make

          Basic Sattu Drink

          1/4 cup sattu (roasted gram flour)

          1. Mix all the ingredients in a blender.


          2 cups cold water

          2. Blend until smooth.


          1/2 teaspoon black salt

          3. Pour into glasses & garnish with mint leaves.


          1/2 teaspoon roasted cumin powder



          1/2 teaspoon chaat masala



          1/2 teaspoon lemon juice



          Fresh mint leaves for garnishing


          Meetha Sattu (Sweet Sattu Drink)

          1/4 cup sattu (roasted gram flour)

          1. Dissolve the jaggery in water & strain to remove any impurities.

          2 cups cold water

          2. Mix the sattu, jaggery water, cardamom powder, & salt until smooth.


          1/4 cup jaggery, grated or powdered

          3. Pour into glasses & serve chilled.


          1/2 teaspoon cardamom powder



          A pinch of salt


          Sattu with Milk

          2-3 tablespoons sattu

          1. In a glass, mix sattu with sugar or sweetener.


          1-2 teaspoons sugar or sweetener

          2. Add chilled milk & stir well until sattu is fully dissolved.


          1 cup chilled milk

          3. Optionally, add a pinch of cardamom powder or saffron strands for flavor.


          Optional: A pinch of cardamom powder or saffron strands

          4. Serve cold.

          Sattu with Fruit Juice

          2-3 tablespoons sattu

          1. Take sattu & mix it with your favorite fruit juice.


          Your favorite fruit juice

          2. Stir well until sattu is fully dissolved.


          Optional: sweetener, if needed

          3. Serve chilled with ice cubes.

          Sattu Smoothie

          2-3 tablespoons sattu

          1. In a blender, combine sattu, ripe banana, milk, & sweetener.


          1 ripe banana

          2. Add a handful of ice cubes & blend until smooth.


          1 cup milk

          3. Optionally, add other fruits like berries or mangoes.


          Sweetener of your choice

          4. Pour into a glass & enjoy.

          Sattu Buttermilk (Sattu Chaas)

          1/4 cup sattu (roasted gram flour)

          1. Blend sattu, yogurt, water, black salt, cumin powder, & chaat masala until smooth.

          1 cup yogurt

          2. Pour into glasses & garnish with fresh coriander leaves.


          1 cup cold water



          1/2 teaspoon black salt



          1/2 teaspoon roasted cumin powder



          1/2 teaspoon chaat masala



          Fresh coriander leaves for garnishing


          Sattu Lassi

          1/4 cup sattu (roasted gram flour)

          1. Blend sattu, yogurt, water, sugar, cardamom powder, & saffron (if using) until smooth & frothy.


          1 cup yogurt

          2. Pour into glasses & serve chilled.


          1 cup cold water



          2 tablespoons sugar



          1/2 teaspoon cardamom powder



          A pinch of saffron strands (optional)


          Sattu Mojito

          1/4 cup sattu (roasted gram flour)

          1. Muddle mint leaves with lemon juice in a glass.


          2 cups cold water

          2. Add sattu, water, black salt, cumin powder, & chaat masala to the glass & mix well.


          1/2 teaspoon black salt

          3. Top with crushed ice & serve.


          1/2 teaspoon roasted cumin powder



          1/2 teaspoon chaat masala



          1/2 teaspoon lemon juice



          1/2 cup fresh mint leaves



          1/2 cup crushed ice




          Introducing Namhya Sattu Breakfast Cereal - Your Summer Beat!


          Namhya Sattu Breakfast Cereal is a delicious & nutritious combination of natural protein, nuts, & oats. This healthy, preservative-free, 100% raw & plant-based meal is perfect for busy mornings or a post-workout treat. It is also a cooling & satisfying meal during the hot summer months. 




          Simply add water or milk in 2-3 tbsp of Instant Breakfast powder, & it's ready to eat! To enhance the flavor, add some honey or jaggery. So put an end to your apologies & get going on a healthy note with this tasty treat. 


          So, take it easy, enjoy the summer weather, & unwind with the refreshing benefits of drinking sattu.

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          Ridhima Arora

          Ridhima Arora is an Indian entrepreneur, author, trained yoga instructor, and practicing nutritionist. She is the founder of Namhya Foods.Besides being the founder of Namhya foods, Ridhima also gives nutrition coaching in seminars to kids, NGOs, and corporates. She also works as a freelancer at Global Changemakers.