In Bihar and Jharkhand, sattu—roasted chickpea (gram) flour—has fueled farmers and students for generations.
It’s celebrated for its cooling properties in summer, its energizing punch, and its sheer versatility. Stuffed into parathas, it becomes a portable, nourishing meal that’s as authentic as it is accessible.
These Bihari-style Sattu Parathas are soft, filling, and loaded with nutritious roasted gram flour. They’re perfect for lazy weekend mornings or busy weekdays—just roll, cook, and enjoy with a dollop of curd and some fresh salad.
Why You Need Sattu Parathas in Your Rotation
- High-Protein & Fiber: Roasted gram flour delivers plant-based protein to keep you full and energized.
- Low-Glycemic: Slow-digesting carbs from whole wheat and sattu help stabilize blood sugar.
- Flavorful Spice Blend: Onions, ginger, garlic, chilies, and tangy mango pickle turn a simple filling into a taste sensation.
- Meal-Prep Friendly: Stuff, cook, and store—these parathas reheat beautifully for quick lunches.
Ingredient Breakdown
- Wheat Flour, Ajwain & Kalonji Seeds: Create a fragrant, pliable dough that puffs perfectly.
- Sattu (Roasted Gram Flour): Nutty base with loads of protein.
- Onion, Ginger, Garlic & Green Chilies: Build savory depth and a mild kick.
- Mango Pickle & Lemon Juice: Add tangy brightness that lifts the filling.
- Mustard Oil: Signature pungency and richness.
- Coriander Leaves: Fresh herbal finish.
🌿 Vegan Swap: just swap ghee for coconut oil when cooking.
Cooking It—A Conversational Walkthrough
First, whisk together wheat flour, salt, ajwain, and kalonji seeds; knead into a smooth dough and let it rest. Meanwhile, in a bowl, toss sattu with finely chopped onions, ginger, garlic, chilies, kalonji, ajwain, mango pickle, mustard oil, lemon juice, and chopped coriander—stir until the filling holds together.
After the dough’s rest, split it into equal balls. Flatten one, spoon in the sattu mixture, then seal and reshape into a ball. Dust with flour and gently roll into a thick circle—thicker dough prevents tearing. Heat your tawa on medium, place the paratha down, and cook until you see golden bubbles. Flip, smear ghee or oil, and press gently so it puffs. Repeat for all parathas.
💡 Pro Tip: Keep your rolling pin and board lightly floured—too much and the paratha becomes dry; too little and it sticks.
What Goes Along
- Plain Curd or Raita: Cooling complement to the spiced filling.
- Fresh Salad: Sliced cucumber, tomato, and onion for crunch.
- Chutney or Pickle: Extra tang if you want more zing.
How to Serve
Stack hot Sattu Parathas on a platter, drizzle with a little ghee, and serve alongside a bowl of yogurt and salad. Tear off pieces and scoop up that protein-packed center.
Packing & Meal-Prep
- Fridge: Store in an airtight container for up to 2 days. Reheat on a hot tawa with a dab of oil to restore crisp edges.
- Lunchbox: Wrap each paratha in parchment to trap steam and keep them soft until midday.
Party & Bulk Prep
For gatherings, double the dough and sattu filling. Roll and cook parathas in batches—keep finished ones wrapped in a clean towel in a warm oven (100 °C). Set out yogurt, chutney, and salad for a DIY paratha bar your guests will love.
Next time you crave something healthy, hearty, and hand-held, roll up these Bihari Sattu Parathas. Trust me—it’s a flavor and nutrition win in every bite!
Sattu Paratha
Description
This Sattu Paratha is a warm, wholesome twist on the classic Indian bread—each soft, flaky layer encases a tangy, spiced roasted gram flour filling that’s bursting with protein and flavor. The dough, lightly seasoned with ajwain and kalonji, rests until silky smooth, then gets hand-stuffed with a vibrant mix of onions, ginger, garlic, green chillies, mango pickle, mustard oil, fresh coriander, and a squeeze of lemon. Cooked on a hot tawa with a brush of ghee, these parathas turn golden and crisp on the outside while staying tender inside. They’re perfect for a power-packed breakfast or brunch—serve piping hot alongside cooling yogurt and a crunchy salad for a satisfying meal that keeps you fueled and smiling all morning.
Ingredients
To Make The Dough
To Make The Sattu Filling
Instructions
Prep Work
-
Chop onions
Finely chop the onions and set aside
-
Grate ginger & mince garlic
Grate fresh ginger and finely mince garlic cloves. -
Chop green chillies
Slice green chillies into small pieces; remove seeds if desired.
-
Chop coriander leaves
Roughly chop coriander leaves and keep ready.
Method
-
Make the dough
In a large bowl, combine wheat flour, salt, ajwain, and kalonji seeds. Gradually add water and knead for 5 minutes into a smooth dough and then cover it. Let it sit aside.
-
Rest the dough
Cover the dough and let it rest for 20–30 minutes at room temperature.
-
Prepare the filling
In another bowl, mix roasted gram flour, chopped onions, ginger, garlic, green chillies, kalonji, ajwain, mango pickle, mustard oil, coriander, and lemon juice until well combined.
-
Divide dough balls
After resting, divide the dough into equal portions and roll each into a smooth ball. -
Shape and fill
Flatten a dough ball into a small cup , place a scoop of filling in the center, then gather the edges and seal into a filled ball.
-
Roll the paratha
Dust the filled ball with flour and gently roll into a slightly thick circle. -
Heat the tawa
Place a tawa on medium heat until hot.
-
Cook first side
Place the rolled paratha on the hot tawa. Cook until bubbles form, then flip. -
Cook second side
Flip again and cook until both sides have golden-brown spots. -
Apply ghee
Drizzle or brush ghee on both sides, pressing gently to ensure even cooking. -
Finish cooking
Cook for another 30 seconds per side until crisp brown spots appear. -
Serve hot
Remove from the tawa and stack on a plate. Serve immediately with curd and salad.
Equipment
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Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 280kcal
- % Daily Value *
- Total Fat 6g10%
- Saturated Fat 1g5%
- Sodium 380mg16%
- Protein 10g20%
- Vitamin C 8 mg
- Calcium 50 mg
- Iron 2.5 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
