Sattu Paratha Recipe: Traditional Bihari Stuffed Flatbread Made Easy

Sattu paratha is a beloved traditional Indian flatbread that originates from Bihar and has won hearts across the country with its incredible nutritional benefits and delicious taste. This high protein sattu paratha recipe features roasted gram flour (sattu) mixed with aromatic spices and stuffed into whole wheat dough, creating a wholesome and satisfying meal. Whether you’re looking for a nutritious breakfast option, a filling lunch, or a protein-packed dinner, this stuffed sattu paratha recipe is your perfect companion.

The best part? It’s incredibly easy to make at home and requires simple, everyday ingredients. This step by step guide will walk you through the entire process, making it absolutely beginner-friendly and ensuring you create perfectly flaky, flavorful parathas every single time.

What is Sattu Paratha?

Sattu paratha is a nutritious stuffed flatbread popular in North Indian cuisine, especially in Bihar, Uttar Pradesh, and Jharkhand. The filling is made from sattu (roasted chana/gram flour) mixed with spices, onions, and herbs. This chana sattu paratha recipe is not just delicious but also packed with protein, fiber, and essential nutrients, making it an excellent choice for health-conscious food lovers.

Ingredients for Sattu Paratha Recipe

For the Dough:

For the Sattu Filling:

For Cooking:

• Ghee or oil for roasting the parathas

Step by Step Sattu Paratha Recipe

Step 1: Prepare the Dough

• In a large mixing bowl, combine whole wheat flour and salt
• Add oil or ghee and mix well using your fingertips
• Gradually add water and knead into a smooth, soft dough
• Cover with a damp cloth and let it rest for 20-30 minutes

Step 2: Make the Sattu Filling

This is the heart of any authentic bihari sattu paratha recipe:

1. Mix dry ingredients: In a bowl, add sattu, red chili powder, turmeric powder, roasted cumin powder, chaat masala, ajwain, kalonji, and salt
2. Add aromatics: Mix in chopped onions, green chilies, ginger-garlic paste, and coriander leaves
3. Bind the mixture: Add mustard oil and lemon juice
4. Adjust consistency: Add water gradually (3-4 tablespoons) to create a crumbly, moist mixture that binds together when pressed
5. Taste and adjust: Check for salt and spices, adjust according to your preference

Pro Tip: The filling should be moist but not wet. It should hold its shape when pressed into a ball.

Step 3: Stuff and Roll the Parathas

• Divide the dough into equal-sized balls (approximately 8-10 pieces)
• Take one dough ball and roll it into a small circle (3-4 inches diameter)
• Place 2-3 tablespoons of sattu filling in the center
• Gather the edges and bring them together to seal the filling completely
• Gently flatten the stuffed ball between your palms
• Dust with flour and carefully roll into a 6-7 inch diameter circle
• Roll gently to prevent the filling from coming out

Step 4: Cook the Parathas

1. Heat a tawa or griddle on medium-high heat
2. Place the rolled paratha on the hot tawa
3. Cook for 1-2 minutes until small bubbles appear
4. Flip and cook the other side
5. Apply ghee or oil on both sides
6. Press gently with a spatula and cook until golden brown spots appear
7. Flip again and cook until both sides are evenly cooked with golden-brown patches

Cooking Time Overview

Expert Tips for Perfect Sattu Paratha

• Use fresh sattu: Always use fresh, aromatic sattu for the best flavor
• Don’t make filling too wet: Excess moisture will make rolling difficult
• Rest the dough: This makes it easier to roll and creates softer parathas
• Cook on medium heat: Too high heat will burn the outside while leaving the inside undercooked
• Seal properly: Ensure the edges are sealed well to prevent filling from leaking
• Use dry flour for dusting: This prevents sticking while rolling
• Press gently while cooking: This helps cook the paratha evenly throughout

Health Benefits of This High Protein Sattu Paratha Recipe

Sattu paratha is incredibly nutritious and offers numerous health benefits:

• High in protein: Sattu contains approximately 20-25g protein per 100g
• Rich in fiber: Promotes digestive health and keeps you full longer
• Low glycemic index: Helps manage blood sugar levels
• Packed with iron: Great for preventing anemia
• Contains essential minerals: Including calcium, magnesium, and phosphorus
• Cooling properties: Sattu has a natural cooling effect on the body
• Energy booster: Perfect for breakfast or pre-workout meals

Serving Suggestions

Sattu paratha tastes absolutely delicious when served with:

• Fresh yogurt or raita (cucumber, onion, or mixed vegetable)
• Mango pickle or lemon pickle
• Green chutney (coriander-mint)
• Tamarind chutney
• Fresh salad with sliced onions, tomatoes, and cucumbers
• A dollop of white butter or ghee
• Hot masala chai

Meal Ideas: Serve this homemade sattu paratha for breakfast with yogurt and pickle, or pack it for lunch with some raita. It’s also perfect for dinner with a side of dal.

Storage Tips

• Room temperature: Store cooked parathas in an airtight container for up to 6-8 hours
• Refrigeration: Keep in the refrigerator for 2-3 days in an airtight container
• Freezing: You can freeze uncooked stuffed parathas between parchment paper for up to 1 month
• Reheating: Warm on a tawa or in a microwave for 20-30 seconds before serving
• Filling storage: The sattu filling can be refrigerated for 3-4 days in an airtight container

Variations of Sattu Paratha Recipe

1. Mixed Vegetable Sattu Paratha

Add finely grated carrots, cabbage, or radish to the filling for extra nutrition and texture.

2. Spicy Sattu Paratha

Increase green chilies and add crushed black pepper or garam masala for a spicier version.

3. Sweet Sattu Paratha

Mix sattu with jaggery, cardamom powder, and fennel seeds for a sweet variation (popular in some regions).

4. Paneer Sattu Paratha

Add crumbled paneer to the sattu filling for extra protein and richness.

5. Multigrain Sattu Paratha

Use a combination of whole wheat, jowar, and bajra flour for the dough to boost nutritional value.

Ingredient Substitutes

Common Mistakes to Avoid

• Overstuffing the paratha: Too much filling makes it difficult to roll and seal
• Rolling too thin: The paratha may tear and leak filling
• Not sealing edges properly: Results in filling spilling out during cooking
• Using very high heat: Burns the paratha before it cooks through
• Making filling too dry: Creates a bland taste; the filling should be moist and flavorful
• Skipping the resting time: Makes the dough harder to roll

Conclusion

This easy sattu paratha recipe brings the authentic flavors of Bihar right to your kitchen with minimal effort and maximum nutrition. Packed with protein, fiber, and essential nutrients, this wholesome flatbread is perfect for any meal of the day. Whether you’re a beginner following this step by step guide or an experienced cook exploring new variations, sattu paratha offers endless possibilities to suit your taste. So gather your ingredients, roll up your sleeves, and enjoy the satisfaction of creating this delicious homemade stuffed paratha that your entire family will love!

Frequently Asked Questions (FAQs)

1. Can I make sattu paratha without onions?

Yes, sattu paratha can be made without onions. Increase mustard oil, lemon juice, spices, and coriander for flavor. You may also add grated radish or mashed potato. It suits no-onion or fasting diets.

2. What is sattu and where can I buy it?

Sattu is flour made from roasted chana dal, popular in North India. It’s available at Indian grocery stores and online. Buy fresh chana sattu and store it airtight, or make it at home.

3. Why does my sattu paratha filling leak while cooking?

Leakage occurs if the filling is too wet, edges aren’t sealed well, or the paratha is rolled too thin. Keep filling crumbly, seal properly, remove air pockets, and roll evenly.

4. How can I make my sattu paratha softer?

Use warm water and a little yogurt while kneading. Rest the dough for 30 minutes. Cook on medium heat, apply ghee generously, avoid overcooking, and stack hot parathas to retain softness.

5. Can I prepare sattu paratha dough and filling in advance?

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