India has such wonderful variety of indigenous food for every season. When the hot summer sun unleashes its fury one wants to turn to simple nutritious meals. Sattu is a wonder flour that can be consumed uncooked. Now, is’t it a wonderful thought? The cooling properties of sattu make it a perfect summer choice. It has low glycemic index and high fiber content. It is one of the highest sources of vegetarian proteins that is easily digestible and also of calcium and magnesium. As it provides iron too, I find it very healthy option for my anemia.
Most popular in the states of Bihar, Jharkhand and Eastern Uttar Pradesh this humble flour, often called “Poor man’s food”, is loaded with nutrition and has lots of health benefits.
One can make so many dishes from this roasted flour from litti, sattu paratha, sattu puri, sattu laddoo to sharbat and baby gruel, you can make anything with this easily digestible flour. .
Sattu can be made with roasted Jau (Barley), chana (Bengal Gram) or even wheat.
Here is a simple way to make your fresh Sattu at home. I used to make do all this some years back but then slowly resorted to organic sattu from stores. Sometimes our domestic help would get it from her village and I would again postpone making my own. Food blogger and nutrition consultant Sangeeta Khanna wrote about the benefits of Sattu and posted some gorgeous recipes on her blog. I was inspired and thought of reviving my healthy eating regime.
All of us have grown up munching bhuna chana or roasted chana with skin, sometimes with jaggery. The skinned version is mostly used for chutneys or salads. The masala coated ones are best snacks to munch on. The plain ones best to make sattu.
Chana sattu or roasted Bengal gram flour:
Take roasted skinned Bengal gram and if you don’t mind a little extra fiber then add a handful of those with skin too. Now, grind them till they turn into a fine flour. If I mix the two I keep the proportion of 2-1 ( two parts skinned+ one part with skin)
That’s it. See, how simple it is. You can omit the ones with skin if you like. It is a personal choice.
I have a recipe for Sweet Sattu drink Sweet Sattu drink Here and will post the other version and some other recipes soon but for now here is the recipe for laddoos that will make you drool. They are quick. They are healthy and require no cooking. In flat 15 minutes you are ready for a nutritious sweet. Even kids can make it, it is so simple.
I used organic honey in one recipe which I learned from Sangeeta’s blogpost and another with very fine jaggery powder.
Two Versions of Chana Sattu Laddoos
For Laddoos with Honey
Take I cup chana sattu in a bowl and add 1 tablespoon of ghee (clarified butter) and two tablespoons of organic honey. Rub all the the ingredients together and bind the mixture to form small lemon size balls.
Your laddoos are ready to eat. 😀
For Laddoos With Fine Shakkar or Powdered Jaggery
Take 1 cup of chana Sattu and add 1 tablespoon of warm ghee (clarified butter) and two tablespoons of finely powdered gur or jaggery. (I had granuels so I churned them in the grinder till the powder became very fine) . Rub the ingredients together and bind it to make small lemon size balls.
I make the laddoos bite size so it doesn’t get wasted. One can have two if needed. A large laddoo often makes people hesitant. So make them small in size.
Tip- You can add powdered green cardamom seeds, raisins etc too. I love the simple roasted flavour of chana so rarely add anything else.
I made the ones with honey for the first time. The taste was unique and nice but I prefer the ones with shakkar or sometimes boora cheeni.
I hope some of you will make these and get back with feedback. I am sure kids would love them too.
Eat healthy and try to incorporate local, indigenous food on daily basis. It is healthy and cheap.