Keeping cool and hydrated becomes crucial during India’s scorching summer months. Although sodas and cold beverages provide momentary respite, they ultimately cause more harm than good.
What if we told you about a traditional Indian superfood? It nourishes your body from the inside out and helps keep you cool. Introducing Sattu, the unassuming roasted gram flour that turns into a potent cooling beverage. More than just a summertime beverage, sattu is an healthy, nutrient-dense concoction with roots in Indian culture.
This blog will discuss sattu drinks. We will look at their history and health benefits. We will also explore why they are great in summer. Finally, we will share how to make them at home with simple ingredients.
What is Sattu?
Bengal gram, also known as chana dal, is dry-roasted. It can also be a mix of pulses and cereals. After roasting, it is ground into a fine powder to make sattu flour. For centuries, people in Bihar, Jharkhand, Uttar Pradesh, and parts of Madhya Pradesh have made it a staple in their diets.
Because of its remarkable nutritional profile and versatility, this humble flour has recently become extremely popular. You can use sattu in both savory and sweet recipes. This includes parathas, laddoos, porridges, and a popular summer drink we are featuring today.
Nutritional Value of Sattu
Sattu is a powerhouse of essential nutrients and is often referred to as “poor man’s protein.” Just 100 grams of sattu contains:
- Protein: 20–25 grams
- Dietary Fiber: 15–20 grams
- Carbohydrates: 50–55 grams
- Fats: 5–6 grams
- Iron, Calcium, and Magnesium
- Low Glycemic Index, making it diabetic-friendly
High in insoluble fiber, it is excellent for digestion and gut health. Sattu is also naturally gluten-free, making it suitable for people with gluten intolerance or celiac disease.
Sattu Drink Recipe – Refreshing & Nutritious
Now that you know the health benefits of sattu, let’s talk about how to make the perfect sattu drink at home. This beverage comes in two well-liked varieties: sweet (meetha) and savory (namkeen). Both are just as tasty and healthy.
Ingredients:
- Sattu flour – 2 tablespoons
- Cold water – 1 glass (about 250 ml)
- Lemon juice – 1 teaspoon
- Roasted cumin powder – ½ teaspoon
- Black salt or regular salt – to taste
- Chopped coriander leaves – 1 tablespoon (optional)
- Finely chopped green chili – 1 (optional)
- Grated ginger – ½ teaspoon (optional)
Method:
- In a bowl, add the sattu flour and a few tablespoons of water.
- Mix well to form a smooth paste without any lumps.
- Now add the remaining water and mix again.
- Add lemon juice, cumin powder, salt, and other optional ingredients.
- Stir well, garnish with coriander leaves, and serve chilled.
This version is tangy, slightly spicy, and perfect for hot afternoons. It also doubles as a light meal replacement.
Sattu Powder Health Benefits
Sattu is a full meal in a glass, not just a cooling agent. Let’s examine its numerous benfits of Sattu drink in more detail:
1. Superb Coolant for Summer
The natural cooling effect of Sattu is one of the main factors contributing to its popularity during the summer. Sattu helps control body temperature and guards against dehydration and heat strokes when taken with water.
2. Rich in Plant-Based Protein
If you eat veg and or vegans, Sattu can benefit greatly from sattu’s high plant protein content. It supports tissue repair, muscle growth, and sustained energy levels throughout the day.
3. Encourages Digestive Health
Sattu has a lot of fiber. This helps keep the digestive system healthy. It also encourages regular bowel movements and helps remove toxins from the body.
4. Encourages Loss of Weight
Sattu satisfies hunger and prolongs its duration. It helps with weight management by reducing needless snacking when taken in the morning. Its high fiber and protein content aid in naturally regulating appetite.
5. Controls Blood Sugar Levels
Sattu’s high fiber content and low glycemic index aid in blood sugar control. People with diabetes or those trying to manage blood sugar spikes will love this food.
6. Boosts Vitality and Endurance
A natural energy boost is provided by sattu drinks. It provides long-lasting energy without the sugar crash of commercial energy drinks. This is true whether you are working in the fields, traveling in the city, or exercising at the gym.
7. Beneficial for Hair and Skin
Sattu promotes stronger hair and healthier skin because it contains vital minerals like iron and magnesium. It enhances circulation and purifies the blood, which makes you look more radiant overall.
8. Heart Healthy Sattu helps lower bad cholesterol (LDL)
The body because it is high in fiber and has minimal cholesterol. Frequent ingestion could lead to better heart health.
Conclusion: Sattu – The Superdrink India Forgot!
It’s nice to find something so Indian, affordable, and effective. We often look for costly detox waters, protein shakes, and imported superfoods. Sattu drink is more than just a traditional beverage; it’s a glass that contains all the nutrients you need for summer.
Therefore, this summer, give up carbonated beverages and adopt the ancient knowledge of your forefathers. Two tablespoons of sattu can provide you with energy, hydration, and sun protection.
Prepare Sattu. Feel the difference when you incorporate drinking into your everyday summer routine!
