Sattu: Nutrition Value, Healthy protein Rich Recipe, Health Benefits

Sattu is a traditional Indian dish made from roasted, ground chickpeas. It has a nutty, earthy flavor and is often used as a base for various Indian curries. In this post, we’ll look at the history and explore how it’s used in Indian cooking today. We’ll also discuss the health benefits, as well as provide some recipe ideas. Finally, we’ll share some tips on how to incorporate sattu into your diet. So, read on to learn more about this delicious and nutritious dish!

Sattu Nutrition Facts and Calories Chart

Sattu is a powerhouse of nutrition and is often called the ‘poor man’s protein’. It is made from roasted and ground chickpeas, barley, or other grains, and is a staple food in many parts of India, Pakistan, and Bangladesh. It is high in protein, fiber, and essential minerals, and is low in fat and cholesterol. It is also a rich source of iron, magnesium, phosphorus, and B vitamins. Sattu is also known to help in weight management, as it keeps you fuller for longer and prevents you from overeating. It is an excellent source of energy, and can be enjoyed as a drink, porridge, or added to dough for rotis and parathas. All in all, it is a nutritional powerhouse that should be included in your daily diet for its amazing health benefits! Nutritional value per 100 g sattu:

  • Biotin: 0µg
  • Calcium: 2.6mg
  • Carbohydrates (Carbs): 44.4g
  • Chloride: 6.4mg
  • Cholesterol: 0mg
  • Choline: 0mg
  • Chromium: 0.3µg
  • Copper: 0.2mg
  • Dietary Fiber: 0.7g
  • Energy (Calories): 360kcal
  • Fat: 0.7g
  • Iodine: 0µg
  • Iron: 1.7mg
  • Magnesium: 36.7mg
  • Manganese: 0.6mg
  • Molybdenum: 0.2µg
  • Pantothenic Acid: 0.2mg
  • Phosphorus: 140mg
  • Potassium: 110mg
  • Protein: 12.3g
  • Saturated fat: 0.3g
  • Selenium: 0.7µg
  • Sodium: 28.3mg
  • Sugars: 1.3g
  • Vitamin A: 0µg
  • Vitamin B1 (Thiamin): 0.2mg
  • Vitamin B2 (Riboflavin): 0.2mg
  • Vitamin B3 (Niacin): 2.4mg
  • Vitamin B5 (Pantothenic Acid): 0.2mg
  • Vitamin B6: 0.2mg
  • Vitamin B9 (Folate / Folic Acid): 0µg
  • Vitamin B12: 0µg
  • Vitamin C: 0mg
  • Vitamin D: 0µg
  • Vitamin E: 0.7mg
  • Vitamin K: 0µg
  • Water: 2.8g
  • Zinc: 1.7mg

Sattu In India

Sattu is different from the “satu crop” grows in Maharastra. Sattu, as name suggest, traditionally a flour made with 7 different grains – Maize, Barley, Chickpea (Chana), Green Pea (Dried Matar), Pigeon Peas (dry and spilt tuvar dal), Indian grass pea (Dry and split Khesari dal), Horse Gram (Kulatha). Standard practice is to roast all the grains in iron vessel or in sand. Once roasted in sand can be seperated by seiving. Grinding together thses ingredients yield in very healthy flour – “Sattu Atta”. It can be used to make various recieps delicious such as – sharbat drink, litti – chokha, ladoo, paratha, healthy drinks for diabetics and so on.

  • Scientific Binomial
  • Common English
  • Ayurvedic: Sat-Anaaj
  • Unani: Satua
  • Sanskrit
  • Hindi / Urdu: Satuva
  • Bengali
  • Marathi: Sattu
  • Telugu
  • Tamil
  • Gujarati
  • Kannada
  • Malayalam
  • Oriya: Chhatua
  • Punjabi / Sindhi
  • Assamese
  • Kashmiri
  • Konkani
  • Manipuri
  • Dogri
  • Bhojpuri

Health Benefits

Even though traditionally it made with 7 grains but now a days due to lack of time, only chana sattu is also very popular. Preparation is the same. Soak grians for 7-8 hours dry in shadow. Once completely dried, roast chana grains (dried Chickpea) in iron vessel or in sand. Seive and grind in commercial flour machine to get chana sattu. Dry roasting with this method allows nutrition values to get store for longer time. Try healthy salty chana drink to improve dietric system. Mix together sattu atta, water, lemon, cumin powder and black salt to make this healthy drink.

  • It reduces body heat. Just mix with water to form a drink (don’t use hot water) and drink. This is very useful during summer to retain body water level, makes you feel less thirsty, increases appetite and helps to control the weight. There are different variations available for jau sattu. While making flour try 1 cup barly and 1/4 cup chana OR 1/4 cup jau, 1/2 cup wheat and 1 cup chana OR some people mix rice with jau for taste and benefit variations.
  • It is cold in nature hence good during the summer time. Sattu is rich in fiber, carbohydrates, protein, calcium, and magnesium. Sattu is considered as complete food and energy drink in India. Sattu flour is good for heart and also helps to control frequent urine urge during summer season.
  • Sattu flour is very good for growing kids. It can be considered as complete diet for babies and kids. Try different recipes by adding jaggery, fruit slices, sugar, salt or other Indian spices. It is good for kids who have recently cured from diarrhea to replenish the amount lost in vomiting or diarrhea. Sattu was the fast food of old times, cheaper and with enough calories to be called as a full meal.
  • It has low glycemic index, anti diabetic properties and this why very beneficial for diabetics patients. Jau (Barley) sattu is recommended for diabetics patients.

Side Effects and Precautions

Don’t consume it at night. Try to eat day time and in adequate quantity, don’t over do. Avoid with milk. Make sattu drink thin which is easy to digest. Consuming it with empty stomach is more beneficial. Please consult your doctor before taking sattu if you have joint pain problem.

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