Breakfast is the most important meal of the day, and what better way to start it than with something both healthy and flavorful? One such dish is Sattu Paratha, a protein-rich flatbread from the heartland of India – Bihar.
Sattu, also known as Sutai in some regions, is a type of flour widely used in Nepal, India, Tibet, and Pakistan. It is made by roasting and grinding various grains, most commonly Bengal gram (chana). Sattu is a staple food in many parts of India due to its high protein and fiber content.
This versatile flour holds a special place in the culinary traditions of Nepal and Eastern India, particularly Bihar, as it originated in the Magadh region of Bihar and the Mahadesh province of Nepal. Over time, it has become an integral part of regional vegetarian cuisines and can be incorporated into both sweet and savory dishes, drinks, or even flatbreads like parathas.
Sattu Paratha is a simple, nourishing dish loved by everyone. Whether you’re a fitness enthusiast, a busy professional, or someone who wants a breakfast that keeps you full until lunch, this paratha is perfect. It’s wholesome, flavorful, quick to prepare, and packed with plant-based protein. Here’s a guide to making this delicious paratha, along with tips to customize it.
Ingredients:
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2 cups whole wheat flour
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1 cup sattu
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2–3 green chilies
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1 onion
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2 tbsp coriander leaves
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1–2 tsp mustard oil
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½ tsp ajwain
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½ tsp kalonji
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Salt to taste
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Ghee or oil for roasting
Preparation Method:
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In a mixing bowl, combine whole wheat flour, a pinch of salt, and water.
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Knead into a soft dough. Cover and let it rest for 15–20 minutes.
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For the stuffing, mix sattu with finely chopped onions, green chilies, coriander leaves, ajwain, kalonji, salt, and mustard oil. Add a little water so the mixture binds but remains crumbly.
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Divide the dough into equal portions. Roll one portion into a small disc and place some stuffing in the center. Carefully seal the edges.
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Roll it out gently into a paratha, ensuring the filling doesn’t spill.
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Heat a tawa and cook the rolled paratha on medium flame, applying ghee or oil on both sides until golden brown spots appear.
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Serve hot with yogurt, pickle, tea, or chutney of your choice.
Why Sattu Paratha is Good for You:
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Rich in Protein: Keeps you full longer and supports muscle health, especially for vegetarians.
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High in Fiber: Aids digestion and improves gut health.
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Helps Manage Blood Sugar Levels: Ideal for maintaining balanced energy.
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Cooling Properties: Traditionally considered a natural body coolant, perfect for summers.
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Packed with Nutrients: Contains iron, magnesium, manganese, and folate.
Sattu Paratha is a perfect breakfast choice, filling, quick, and health-boosting. It beautifully combines nutrition with taste. More than just food, Sattu Paratha is a piece of tradition passed down through generations. Every bite connects you to the rich culture of Bihar while nourishing your body with plant-based goodness. It’s a recipe that proves how simple, everyday ingredients can create something extraordinary.
