What Exactly Is Sattu?
To answer the question, "Is sattu made of chickpeas?" directly, the answer is yes, but not exclusively. Sattu is a traditional flour made from dry roasted and ground ingredients. While the most common and widely recognized version is made from roasted chickpeas (also known as Bengal gram or chana), the term itself can refer to flours made from other pulses and grains as well. The roasting process is the key characteristic that differentiates sattu from other flours. This technique lends sattu its signature earthy flavor and nutty aroma.
The Primary Ingredient: Chickpea (Chana)
For many, especially in regions like Bihar, Uttar Pradesh, and Jharkhand, sattu is synonymous with roasted chickpea flour. This version, often called chana sattu, is a nutritional powerhouse, packed with plant-based protein, fiber, and essential minerals like iron, magnesium, and calcium. The dry-roasting process increases its shelf life and makes it safe for raw consumption, as seen in traditional recipes like sattu sharbat.
The Many Faces of Sattu: Other Grains and Pulses
The ingredient list for sattu extends beyond just chickpeas. Depending on the region and culinary tradition, different grains and pulses are used, sometimes individually and sometimes in combination. This variety offers different nutritional profiles and flavor palettes.
- Barley Sattu (Jau Sattu): A popular variant, barley sattu is made from roasted barley grains. It is known for its high dietary fiber content and is traditionally consumed as a cooling summer drink.
- Wheat Sattu: Prepared from roasted whole wheat, this version is rich in complex carbohydrates and B vitamins, providing sustained energy.
- Maize Sattu: Made from roasted corn, this sattu has a slightly sweet taste and is a good source of energy-giving carbohydrates.
- Multi-grain Sattu: A blend of roasted grains and pulses, such as chickpeas, barley, wheat, and millet. This version offers a broader spectrum of nutrients and is a more balanced option.
- Odia Chatua: In Odisha, a version called chhatua is made by roasting a mix of chickpea, barley, millet, cashew, and almond, and is consumed as a porridge or with milk.
How Is Sattu Made? The Roasting Process
Homemade sattu and commercially produced varieties follow a similar principle: dry roasting and grinding. The process ensures the grain is cooked and dried, making it ready for consumption without further cooking. Here's a typical step-by-step breakdown:
- Preparation: The raw ingredient, like whole chickpeas, is cleaned and soaked for a few hours. It is then dried completely, often in the sun.
- Roasting: The dried chickpeas are dry-roasted in a heavy-bottomed pan over medium heat. Traditional methods involve using an iron vessel with sand to ensure even roasting. The chickpeas are stirred continuously until they are golden brown and begin to crackle.
- Cooling: The roasted chickpeas are spread out on a tray and left to cool completely to room temperature.
- Grinding: Once cooled, the roasted chickpeas are ground into a fine powder using a grinder or hammer mill.
- Sifting and Storing: The powder is sifted through a fine mesh to remove any coarse particles. The finished sattu is stored in an airtight container to maintain its freshness and aroma.
Sattu vs. Besan: The Key Difference
Since sattu is most often made from chickpeas, it's frequently confused with besan, which is also chickpea flour. However, the production process is the crucial differentiator, leading to significant differences in taste, nutritional properties, and usage.
| Feature | Sattu | Besan (Gram Flour) |
|---|---|---|
| Preparation | Made from roasted chickpeas or other grains. | Made from raw, unroasted chickpeas. |
| Consumption | Can be consumed raw, as it is already cooked during roasting. | Must be cooked before consumption. |
| Flavor Profile | Earthy, nutty, and distinctly roasted. | Raw, slightly bitter, and more beany. |
| Digestibility | Highly digestible due to the roasting process. | Requires cooking for proper digestion. |
| Applications | Traditionally used in drinks (sharbat), stuffings (parathas, litti), and porridges. | A versatile flour for batters, frying (pakoras), gravies, and sweets. |
Nutritional Powerhouse: The Health Benefits of Sattu
Regardless of its specific composition, sattu is a highly nutritious food with a host of health benefits, earning its superfood status.
- High in Protein: A fantastic plant-based protein source, particularly chana sattu, which contains a high percentage of protein, supporting muscle health and energy levels.
- Rich in Fiber: Its high fiber content aids digestion, promotes regular bowel movements, and can help with weight management by increasing satiety.
- Natural Body Coolant: A sattu drink, particularly during summer, acts as a natural cooling agent, helping to regulate body temperature and prevent heatstroke.
- Regulates Blood Sugar: With a low glycemic index, sattu is a good option for people with diabetes as it helps in controlling blood sugar levels.
- Detoxifying Properties: Sattu helps in flushing out toxins from the body and cleansing the colon.
- Boosts Energy: The combination of complex carbohydrates, protein, and minerals provides sustained energy throughout the day, making it a great pre-workout drink.
- Improves Skin and Hair Health: The iron, magnesium, and other nutrients in sattu contribute to improved blood circulation and detoxification, which can result in healthier skin and hair.
Culinary Applications: How to Use Sattu
Sattu's versatility makes it a staple ingredient in many dishes. It can be used in both sweet and savory preparations with minimal effort.
- Savory Sattu Sharbat: Mix sattu powder with chilled water, black salt, roasted cumin powder, and a squeeze of lemon juice for a refreshing summer drink.
- Sweet Sattu Sharbat: Blend sattu with water, jaggery or honey, and a pinch of cardamom for a wholesome, energizing beverage.
- Sattu Paratha: A traditional stuffed flatbread where the sattu mixture, spiced with onions, ginger, green chilies, and coriander, is used as a filling.
- Litti Chokha: A classic Bihari dish where sattu is used as the savory stuffing for the baked or fried flour balls known as litti.
- Porridge: A warm, comforting porridge can be made by mixing sattu with milk and jaggery.
- Laddoos: Sweet balls made by mixing sattu with ghee and sugar.
Conclusion: A Versatile and Nutritious Flour
In conclusion, while the question, "Is sattu made of chickpeas?" often arises due to the popularity of the chana version, the term actually encompasses a range of roasted and ground pulses and grains. The most common form is indeed roasted chickpea flour, which offers a rich nutritional profile including high protein and fiber. However, variants like barley or multi-grain sattu exist, each with its own unique benefits. The key differentiating factor from raw flours like besan is the roasting process, which makes it safe for raw consumption and imparts its characteristic nutty flavor. This versatility, combined with its impressive health benefits, cements sattu's reputation as an affordable and potent superfood, ready for consumption in countless delicious ways.
For further reading on the nutritional science of sattu, including comparisons with other mixes, one can refer to studies on the topic, such as the one published by PMC on the standardization and quality profile of sattu mixes.
