Spiced Sattu Paratha
A rustic and wholesome flatbread from Bihar, stuffed with a savory filling of roasted gram flour (sattu) and aromatic spices. It's a protein-packed meal that's both filling and delicious, perfect with yogurt and pickle.
For 4 servings
5 steps. 25 minutes total.
- 1
Step 1
TIPA well-rested dough is easier to roll and prevents the parathas from tearing. - 2
Step 2
- a.In another bowl, combine the sattu, finely chopped onion, ginger, garlic, green chili, and coriander leaves.
- b.Add the carom seeds, nigella seeds, dry mango powder, and the remaining salt.
- c.Pour in the mustard oil and lemon juice. Mix everything well with your fingers.
- d.Sprinkle a tablespoon or two of water and mix until the filling has a crumbly, moist texture that holds its shape when pressed.
TIPThe filling should be moist enough to bind together, but not wet or sticky. This prevents it from falling out while rolling. - 3
Step 3
- a.Divide the dough and the sattu filling into 8 equal portions.
- b.Take one portion of dough and flatten it into a small disc about 3 inches in diameter.
- c.Place a portion of the sattu filling in the center.
- d.Bring the edges of the dough together to cover the filling, pinching to seal it completely.
- e.Gently flatten the stuffed ball and dust it with some dry flour.
- f.Roll it out into a paratha of about 6-7 inches in diameter, applying even pressure.
TIPRoll gently from the center outwards to ensure the filling spreads evenly and doesn't tear the dough. - 4
Step 4
- a.Heat a tawa or flat pan over medium heat.
- b.Place a rolled paratha on the hot tawa and cook for about a minute, until you see small bubbles appear.
- c.Flip the paratha and cook the other side for another minute.
- d.Spread 1 teaspoon of ghee on the top side and flip again. Press gently with a spatula and cook until golden brown spots appear.
- e.Spread ghee on the other side, flip, and cook until both sides are crisp and evenly cooked.
- f.Repeat the process for the remaining parathas.
TIPCooking on medium heat ensures the paratha cooks through evenly without burning the outside. - 5
Step 5
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the dough is soft and pliable. A stiff dough will make it difficult to roll and can cause the parathas to tear.
- 2The consistency of the filling is crucial. It should be moist enough to hold together but not pasty.
- 3Don't overstuff the parathas, as this can make them difficult to roll without tearing.
- 4For a traditional flavor, do not skip the mustard oil in the filling.
- 5You can prepare the dough and filling ahead of time and store them in the refrigerator for up to a day.
Adapt it for your goals.
Vegan
Replace the ghee with a neutral-flavored oil like sunflower or canola oil for cooking the parathas.
healthyHealthy
To reduce fat, you can dry-roast the parathas on the tawa without any ghee or oil.
kid friendlyKid friendly
Omit the green chilies and reduce the amount of spices to make it milder for children.
jainJain
Skip the onion and garlic in the filling. You can add a pinch of asafoetida (hing) for flavor.
Why this is on our healthy list.
Rich in Plant-Based Protein
Sattu, or roasted gram flour, is an excellent source of plant-based protein, which is essential for muscle repair and growth.
High in Dietary Fiber
Both sattu and whole wheat flour are rich in dietary fiber, which aids digestion, promotes gut health, and helps in managing blood sugar levels.
Natural Coolant
Sattu is known for its cooling properties, making it a great food to consume during hot weather to keep the body hydrated and cool.
Provides Sustained Energy
The complex carbohydrates and protein in Sattu Paratha provide a slow and sustained release of energy, keeping you full and energetic for longer.
Frequently asked questions
Yes, Sattu Paratha is considered very healthy. Sattu is rich in protein, fiber, and essential minerals, making it a nutritious and filling meal. The whole wheat flour also adds complex carbohydrates and fiber.