Celebrate Satuani With These 5 Nutritious Sattu-Based Recipes Packed With Protein And Fibre 

Mumbai, April 15, 2025 – As Satuani, also known as Sattu Sankranti, ushers in the summer season in Bihar and Jharkhand, traditional celebrations take a healthy turn with sattu-based dishes. Sattu, a flour made from roasted chickpeas (chana dal), is a nutritional powerhouse that offers a host of health benefits, especially for vegetarians and vegans.

Rich in protein, fibre, iron, magnesium, and manganese, sattu is known to aid digestion, support liver function, reduce fatigue, and even help suppress food cravings. “Sattu is a great source of plant-based protein and is especially beneficial for people suffering from anaemia or low energy,” says Simmi Shah, Consultant-Dietetics at Jupiter Hospital, Thane.

Rutu Dhodapkar, Deputy Manager of Clinical Dietetics at P.D. Hinduja Hospital & MRC, adds, “Its high fibre content improves gut health and helps eliminate toxins from the body. It’s particularly useful for those who want to cleanse the liver naturally.”

To celebrate the festival while embracing the nutritional goodness of sattu, here are five easy and wholesome ways to include it in your diet:

1. Sattu Ladoos 

A traditional yet simple sweet, sattu ladoos are made by dry roasting sattu in ghee, then mixing it with jaggery and cardamom powder. The mixture is rolled into bite-sized balls and garnished with nuts. These ladoos are packed with energy and are a great post-meal treat.

2. Sattu Cake 

Skip the refined flour and bake a soft, fluffy tea cake using sattu flour. Sweeten it naturally with jaggery or dates, and enhance its flavour with chopped dry fruits. Yogurt or buttermilk can be used as a binding agent for an eggless version. Perfect with a hot cup of tea or coffee.

3. Sattu Sharbat – Sattu Ka Paani With Mirchi And Pyaz 

This savoury drink is a summertime staple in Bihar and Uttar Pradesh. To make it, blend sattu with black salt, cumin powder, chopped onion, chaat masala, lemon juice, coriander leaves, and chilled water. This cooling beverage helps combat heat exhaustion and keeps you hydrated throughout the day.

4. Sattu Paratha

Perhaps the most popular sattu dish, the paratha is filled with a flavourful mix of sattu, mustard oil, onion, green chilli, mango pickle, kalonji, ajwain, and lemon juice. Cooked with ghee or butter, it is hearty, filling, and perfect for breakfast or lunch.

5. Sattu Cookies

For a guilt-free snack, try baking cookies with sattu and whole wheat flour. Add jaggery for sweetness and mix in nuts like almonds and walnuts. Once baked, you can even drizzle them with dark chocolate for an indulgent twist.

From festive favourites to healthy snacks, sattu flour proves to be as versatile as it is nutritious. As the summer sets in, these recipes offer a delicious way to stay energized and celebrate the season with tradition and health in mind.