Indian summer superfood sattu is ideal protein source for vegans, say experts

A nutritional powerhouse, the powder made from black chickpeas can be used to make savoury or sweet dishes and drinks

Sattu sharbat is a cooling beverage that blends the protein-rich powder with icy water and sweet or savoury ingredients. Photo: Amrita Raichand

Growing up in Deogarh, a city in the eastern Indian state of Jharkhand, Sonal Kumar recalls attending “morning school” from 6.30am to 11.30am in the searing summer months. When she returned home, her mother would have a refreshing glass of sattu sharbat waiting for her.

The beverage is a combination of ice-cold water blended with mint, cumin powder, finely chopped onions, salt, lemon and a few spoons of sattu powder, which is made from roasted and ground black chickpeas. This summery drink punctuated Kumar’s day as a mid-day refresher.

“It was filling, cooling and nutritious,” says Kumar, who works as an educator in a school in Noida next to India’s capital New Delhi. “Some people like it sweetened, but I prefer the savoury version."

She also recalls eating sattu paratha, whole wheat flatbread stuffed with the earthy and nutty-tasting powder, plus onions, green chillies and mango pickle oil. “We ate these with potatoes in a thin gravy or with eggplant mash. It was so wholesome,” says Kumar, adding that sattu is still a regular part of her diet.

Sattu powder can be made at home, using black chickpeas and salt. Photo: Amrita Raichand

Milled from roasted black chickpeas, also known as Bengal gram, sattu has been a part of traditional diets in north and east India for centuries. Affordable and accessible, it was considered peasant food, with sattu sharbat serving as a hydrating drink for outdoor workers.

In recent years, sattu has gained superfood status, and attracted the attention of health and food enthusiasts. It features on restaurant menus in Delhi and Mumbai, is available in the UAE via Amazon and speciality Indian grocery stores, and has had its social media turn with fitness influencers and Bollywood actors showcasing sattu smoothies on their feeds.

Health benefits of sattu

“Traditional diets have always attached high value to sattu,” says nutritional scientist Dr Siddhant Bhargava, co-founder of health food company Food Darzee. “It is considered a superfood because of its multiple nutrients, which maintain hydration, manage weight and support blood sugar levels. The high protein content, meanwhile, builds and repairs the body’s muscles.”

Vegans need a stronger protein solution, so traditional sources like sattu merit more discussion

Rushina Munshaw-Ghildiyal,
food consultant

Also prized as a clean, natural and vegan source of protein, as well as a hydrating and cooling drink to prevent heat exhaustion, sattu is a healthy alternative to sugary juices and sodas amid the unprecedented heatwaves being experienced by many parts of the world.

Its low glycemic index is considered safe for diabetics. High in fibre, sattu can help with weight management, keep cholesterol levels in check and improve digestive health.

Sattu powder can be blitzed in with water, buttermilk, smoothies and even soups. Photo: Sonal Kumar

Dr Bhargava adds that sattu provides sustained energy thanks to its complex carbohydrate composition. He says it contains essential vitamins and minerals including B complex, vitamin A, iron, magnesium, calcium and potassium – plus antioxidants that reduce inflammation.

Culinary chronicler and consultant Rushina Munshaw-Ghildiyal became familiar with sattu shortly before the pandemic, as part of her work in the food industry, but also as a diabetic searching for good protein sources. She has noticed sattu entering more modern-day kitchens, promoted by health food companies as a nutritious addition to everyday meals.

Mixed with water or buttermilk, sattu helps to retain water through electrolytes

Dr Siddhant Bhargava,
nutritional scientist

Even though the Indian diet includes many plant-based foods, the increased interest in sattu, she says, is influenced by the growing popularity in the West of plant protein and conversations around more environment-friendly protein sources. “We need a stronger protein solution, which is why traditional sources like sattu merit more discussion,” says Munshaw-Ghildiyal.

Sattu recipes

Mumbai-based chef Amrita Raichand was surprised when her sattu paratha recipe video went viral in March 2024, racking up 200,000 views on YouTube and 2 million views on Instagram.

“That’s when I discovered how undiscovered sattu is,” she says. “Sattu parathas were a regular in our home, including as a weekend indulgence with dollops of butter and yoghurt,” adds Raichand, who grew up between the cities of Jamshedpur and Dhanbad in Jharkhand.

Her viral video motivated her to share other sattu-based recipes. Parathas aside, sattu can be consumed in the form of litti chokha, or baked wheat dumplings stuffed with sattu and eaten with spiced potato or aubergine mash.

Pan-fried parathas can be filled with sattu for a hearty yet healthy breakfast. Photo: Amrita Raichand

Beverages include sattu milkshakes, buttermilk and sharbat, and Raichand even shares how to make sattu powder at home – by heating lots of salt in a pan until it is smoking hot, roasting black chickpeas in this until their skins split; then cooling and grinding them into a powder.

Bhargava suggests making laddus or energy balls, combining sattu with butter and jaggery; chillas or pancakes, made with a batter of water, sattu, spices and chopped vegetables; and hearty soups, by adding sattu powder to the broth.

Coolest ingredient on the block

Sattu is widely lauded for its ability to prevent overheating. As Bhargava explains: “Mixed with water or buttermilk, sattu helps to retain water through electrolytes such as potassium and magnesium, which maintain fluid balance. The complex carbohydrates in sattu provide a steady energy boost without causing the rapid energy crashes associated with sugary drinks.”

Kumar adds: “I am not big on breakfast, but sattu sharbat is quick to make, cooling, and keeps me going until lunchtime.”

Bhargava recommends between 50 grams and 100 grams a day, which can provide an average of 12 to 25 grams of protein depending on the preparation. “For improved absorption of proteins, it is beneficial to have it with protein-rich foods such as dairy products, nuts, seeds and legumes for a more complete amino acid profile,” he says.

While most people can safely incorporate sattu into their diets, experts advise anyone with allergies to legumes or nuts to avoid it. Bhargava also recommends that diabetics monitor their sugar levels after consuming sattu because of its carbohydrate content. Further, the oxalates in sattu may put some susceptible individuals at risk for kidney stones.

“Just like with any diet, begin with a little amount to evaluate individual tolerance levels and seek advice from your physician,” says Bhargava.