Sattu Ka Paratha Recipe (Stuffed Channa Dal Flour Paratha)
Sattu Ka Paratha is a wholesome, delicious, and protein-packed dish hailing from the heart of Bihar. The main ingredient, Sattu, is roasted channa dal flour, a staple in Bihari cuisine. This nutritious flour is rich in fiber and protein, making it an essential part of a balanced vegetarian diet. In Bihar, Sattu Ka Paratha is enjoyed as a breakfast or light meal, often served with curd, mango pickle, and sometimes Baingan Ka Bharta for an added flavor punch.
With a fragrant stuffing of Sattu, finely chopped onions, garlic, green chilies, and a blend of spices, these parathas offer a delightful burst of flavors. The whole wheat dough provides a soft, pillowy base, while the sattu filling is both earthy and spicy, making it a perfect combination for summer meals.
Ingredients
For the Dough:
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour | 3 cups |
| Lukewarm Water | 1 cup |
For the Stuffing:
| Ingredient | Quantity |
|---|---|
| Roasted Gram Flour (Sattu Ka Atta) | 2 cups |
| Onions (finely chopped) | 2 |
| Green Chillies (minced) | 3 |
| Garlic (minced) | 6 cloves |
| Ginger (finely chopped) | 1-inch piece |
| Kala Jeera (Black Cumin) | 2 tsp |
| Coriander (Dhania) Leaves | 3 tbsp |
| Mustard Oil | 1 tbsp |
| Mango Pickle (mashed) | 2 tbsp |
| Ghee or Oil (for frying) | As needed |
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Servings: 10 Parathas
Instructions
-
Prepare the Dough:
- Begin by mixing whole wheat flour and lukewarm water in a large mixing bowl. Gradually knead the flour into a smooth, soft dough. The key to soft parathas lies in the softness of the dough, so knead well for about 5-7 minutes.
- Once the dough is soft and smooth, cover it with a wet muslin cloth and let it rest for 10 minutes. This resting period helps in making the dough more pliable and easier to roll out.
-
Prepare the Stuffing:
- In another bowl, combine roasted gram flour (sattu ka atta), finely chopped onions, minced green chilies, minced garlic, chopped ginger, black cumin (kala jeera), and freshly chopped coriander leaves.
- Add mustard oil and mix everything well until all the ingredients are incorporated. If the mixture feels too dry, add a small splash of warm water to moisten it. The stuffing should be slightly moist but not runny.
- For an extra punch of flavor, stir in mashed mango pickle to the mixture. This adds a tangy and spicy element to the filling that balances the richness of the sattu.
-
Shape the Parathas:
- Divide the rested dough into 10 equal-sized balls. Roll each dough ball lightly between your palms to form a smooth ball.
- Using a rolling pin, roll out each dough ball into a small circle, about 4-5 inches in diameter. Spread a thin layer of ghee or oil on the surface of the rolled dough.
- Place 2 tablespoons of the sattu filling in the center of the rolled dough. Carefully bring the edges of the dough together to enclose the filling. Pinch the edges to seal the stuffed dough ball.
- Gently roll out the stuffed dough ball into a 1/2-inch thick paratha. Be cautious not to let the filling spill out while rolling.
-
Cook the Parathas:
- Heat a tawa (griddle) or flat pan over medium heat. Once hot, place the rolled-out paratha on the tawa.
- Cook for about 2-3 minutes, or until small bubbles start to form on the surface. Flip the paratha and cook the other side for another 2 minutes.
- Now, drizzle a little ghee or oil on the surface and flip again to ensure both sides are golden brown and slightly crisp.
- Continue cooking until both sides are perfectly golden and crisp. Repeat the process with the remaining dough and filling.
-
Serving Suggestions:
- Serve the hot Sattu Ka Paratha immediately, accompanied by a side of curd and mango pickle. For a more filling meal, pair it with Baingan Ka Bharta (mashed eggplant curry) or any vegetable curry of your choice.
- These parathas also make a great option for lunchboxes, picnics, or a light dinner. Their rich flavor and high protein content ensure a satisfying meal any time of the day.
Why You’ll Love Sattu Ka Paratha:
- Nutrient-Rich: Sattu, made from roasted gram flour, is an excellent source of protein, fiber, and iron, making this dish a healthy choice for vegetarians and those looking to incorporate more plant-based protein into their diets.
- Flavorful and Spicy: The addition of garlic, ginger, green chilies, and mustard oil infuses the parathas with an irresistible aroma and flavor, making each bite a burst of taste.
- Perfect for Summer: Traditionally served in the summer months, Sattu Ka Paratha is refreshing and light, offering a cooling and energizing meal.
- Versatile Meal: Whether you serve it for breakfast, lunch, or dinner, with curd or a side of baingan ka bharta, this paratha is perfect for any occasion.
Sattu Ka Paratha is not only a treat for your taste buds but also a celebration of Bihar’s rich culinary heritage. Enjoy these delicious parathas with family and friends, and embrace the authentic flavors of North India in your own kitchen!
