What Exactly Is This Superfood?
Sattu is a flour made from roasted Bengal gram (kala chana), a staple in states like Bihar, Jharkhand, and Uttar Pradesh for centuries. Often called the “poor man’s protein,” this unassuming ingredient is a nutritional powerhouse, celebrated for its affordability
and long shelf life. Unlike besan, which is made from raw gram, sattu is made by dry-roasting the chickpeas before grinding them. This process gives it a distinct nutty flavour and makes it easier to digest. Traditionally, it has been the go-to fuel for farmers and labourers, providing sustained energy for a hard day's work under the sun.
The Perfect Cooler for July Heat
July brings a specific kind of heat, often paired with high humidity that can leave you feeling drained. Sattu is exceptionally good at combating this. It has natural cooling properties that help regulate your body's internal temperature, offering protection from heatstroke and exhaustion. More than just cooling, it’s a superior hydrator. Sattu is rich in essential minerals and electrolytes like potassium and magnesium, which are lost through sweat. This helps your body maintain its fluid balance far more effectively than a simple glass of water or a sugary soft drink. Its high fibre content also aids digestion, which can become sluggish in hot weather, preventing issues like bloating and acidity.
A Powerhouse of Nutrition
Don't let its simple origins fool you; sattu is packed with benefits. It’s an excellent source of plant-based protein, with about 20 grams per 100-gram serving, making it fantastic for muscle maintenance and repair. The drink is also rich in insoluble fibre, which supports gut health and keeps you feeling full for longer, helping with weight management. Furthermore, sattu has a low glycemic index, meaning it releases energy slowly and steadily, preventing the sugar spikes and subsequent crashes associated with many commercial summer drinks. This makes it a great choice for diabetics and anyone looking for sustained energy throughout the day.
How to Make Your Own Sattu Sharbat
Making this refreshing drink at home takes only a few minutes. It can be prepared in two popular ways: sweet (meetha) or salty (namkeen). For the salty version, which is incredibly refreshing on a hot day, simply whisk together a few tablespoons of sattu flour in a glass of chilled water until there are no lumps. Then, stir in black salt, roasted cumin powder, and a generous squeeze of lemon juice. You can also add finely chopped mint leaves or onions for extra flavour and texture. For a sweet version, mix the sattu with cold water and sweeten it with jaggery or sugar instead of salt and spices. Whichever you choose, be sure to stir it well right before drinking, as the flour tends to settle at the bottom.
More Than Just a Drink
While the sharbat is the most popular way to consume sattu in the summer, its versatility doesn’t end there. The flour is the key ingredient in the famous Bihari dish Litti Chokha, where it is used as a savoury stuffing for whole wheat dough balls. You can also make delicious and protein-packed parathas by using a sattu filling. Some even mix it into a porridge or make energy-boosting laddoos. By incorporating sattu into your diet in various forms, you can enjoy its health benefits year-round, not just as a summer cooler.
