A common Indian ingredient of roasted and ground pulses such as chickpea flour, Sattu is an inexpensive source of nutrition, indeed a ‘poor man’s protein.’ Provides good energy lift and is usually consumed as a refreshing drink with sweet or savory versions available particularly in Bihar and Uttar Pradesh.
How to Make Homemade Sattu Drink
For a Sattu drink, use three tablespoons of Sattu flour and add either sugar or jaggery and cardamom for a sweet version, or salt, roasted cumin, and coriander for a savory beverage. Ease into cold water until it’s smooth, then chill in the refrigerator. For a lemony drink to cool you down on hot days: serve in a tall glass, garnished with a slice of lemon (optional).
Ingredients
- 1/2 cup Sattu Powder
- 2 cups Water
- 1 tablespoon Lemon Juice
- 1/2 teaspoon Roasted Cumin Powder
- Black Salt to Taste
- 1-2 Green Chilies (optional)
- Fresh Coriander Leaves: For Garnish
Instructions
- Combine Sattu and Water: In a bowl, mix the sattu powder with water until smooth.
- Add Flavorings: For a savory drink, add lemon juice, roasted cumin powder, salt, finely chopped green chilis and coriander leaves. Stir well to combine.
- For Sweet Version: First dissolve jaggery or sugar in water, then mix sattu. For a little bit of sweetness, sprinkle in some cardamom powder.
- Adjust Consistency: Depending on the preferred consistency, water is added to loosen the beverage.
- Chill and Serve: Place in the fridge for 10-15 minutes before serving to really cool it down & refresh.
Serving Suggestions
- Garnish: Lemon wedge on rim or more coriander leaves for appearance.
- Pairing: Serve with regular Indian snacks like samosa or pakora as a full-fledged snack.
- Serving Temperature: Serve Chilled to highlight the true green peppercorns and bring in a refreshing taste.
- Presentation: Serve it in a fancy glass to complete the meal.
- Drink Pairing: Pair it with a lighter beverage to supplant the spices, like a mint lemonade or chilled beer.
Tips and Variations
- Adjust Spice Levels: If you want to enjoy something mellow, you can cut down on the number of green chilies or avoid them entirely. To add more heat, add more green chilies or a pinch of chili powder.
- Sweet Variation: For the sweet version of the drink, try various natural sweeteners, such as honey or agave syrup. A note of saffron or some crushed nuts also comes up as a dense taste profile.
- Herbal Infusion: Add some fresh herbs, such as mint or basil, for an aromatic twist.
- Fruit Flavor Option: You can add some fresh fruit juice, such as mango or orange, to have a more fruity taste and more nutrient content.
- Consistency Preference: Add more water, or even some ice cubes for a refreshing beverage perfect for the summer heat.
Preparation Time
- approximately 10 minutes
- serving size: 4 servings
Nutrition Information
- Calories: 120-150 kcal
- Protein: 6-8 grams
- Carbohydrates: 18-22 grams
- Fat: 2-3 grams
- Fiber: 4-6 grams
- Sodium: 150-200 mg
Ingredient Substitutes
- Sattu Powder: This could also be made with roasted/toasted chana dal powder but substituted with roasted chickpea flour/besan if not available.
- Jaggery: Brown sugar, honey, or maple syrup replaced with equal amounts.
- Black salt: fine to sub in regular table salt or pink Himalayan salt.
- Roasted Cumin Powder: Ground coriander or slither of smoked paprika will work as a nice substitute.
- Green Chilies: For a similar punch, use jalapeños or a dash of cayenne pepper.
- Coriander Leaves: Top with parsley or mint leaves for a fresh garnish substitute.
Frequently Asked Questions
What are the health benefits of Sattu?
Protein-rich Sattu drink helps to repair and fuel muscles and is also high in fiber, helping digestion and controlling blood sugar.
Is it a vegan-friendly Sattu drink?
Sattu is plant-based and therefore is free from any animal products, making it a very healthy option in vegan diets. Just make sure any sweetener or topping is also vegan.
What should I do to make this drink gluten-free?
Sattu made from chickpea is gluten-free, but make sure to check any added ingredients like sweetener and toppings you use as well to make a safe drink.
Is Sattu helpful for weight management?
Due to its fiber and protein content, Sattu can help to give you a feeling of fullness and perhaps even help with weight management as part of a balanced diet.
Conclusion
Sattu is a nutritious and multipurpose drink that is perfect for those looking for a drink that doesn’t fall short of health benefits. It gives good flavor with energy and wellness properties whether sweet or savory. You can add spices and herbs to personalize it to your taste. Consuming this Indian traditional drink helps with nutrition while simultaneously promoting culinary practices of the culture.
Sattu Drink Recipe
Ingredients
Instructions
Combine Sattu and Water
In a bowl, mix the sattu powder with water until smooth.
Add Flavorings
For a savory drink, add lemon juice, roasted cumin powder, salt, finely chopped green chilis and coriander leaves. Stir well to combine.
For Sweet Version
First dissolve jaggery or sugar in water, then mix sattu. For a little bit of sweetness, sprinkle in some cardamom powder.
Adjust Consistency
Depending on the preferred consistency, water is added to loosen the beverage.
Chill and Serve
Place in the fridge for 10-15 minutes before serving to really cool it down & refresh.
