Sattu-Stuffed Paratha
A protein-packed Bihari classic, this Sattu-Stuffed Paratha features a savory chickpea flour filling encased in a wholesome whole wheat flatbread, cooked with minimal oil for a nutritious start to your day.
For 1 serving
Prepare the dough: In a bowl, combine whole wheat flour with 0.5g salt and 2ml mustard oil. Gradually add water and knead into a soft, pliable dough. Cover and let it rest for 10 minutes.
TIPA soft dough helps in easy rolling and prevents the paratha from tearing.Make the Sattu filling: In another bowl, mix sattu, finely chopped onion, grated ginger, minced garlic, green chili, chopped cilantro, kalonji, ajwain, amchur, 0.4g salt, and lemon juice. Mix well until combined. If the mixture is too dry, add a tiny splash of water (about 1 tsp) to bind it slightly.
TIPEnsure the filling is moist enough to bind but not wet, to prevent it from making the paratha soggy.Stuff the paratha: Divide the rested dough into one equal portion. Roll it out into a small disc (about 3-4 inches in diameter). Place the Sattu filling in the center, gather the edges of the dough, and seal it to form a ball.
TIPPinch the edges tightly to prevent the filling from escaping while rolling.Roll the paratha: Gently flatten the stuffed dough ball with your palm. Dust lightly with flour and carefully roll it out into a 6-7 inch diameter paratha using a rolling pin.
TIPRoll evenly from the center outwards, applying gentle pressure to avoid tearing.Cook the paratha: Heat a tawa (griddle) over medium-high heat. Place the rolled paratha on the hot tawa. Cook for about 30-60 seconds on one side until small bubbles appear.
TIPEnsure the tawa is hot enough for quick cooking but not smoking.Flip and cook: Flip the paratha and drizzle 3ml mustard oil around its edges and on top. Cook for another 1-2 minutes, pressing gently with a spatula, until golden brown spots appear. Flip again and cook the other side similarly until both sides are well-cooked and golden.
TIPPressing gently helps cook the paratha evenly and makes it puff up.
What to keep in mind.
2 tips from the recipe — small details that make a real difference to the final dish.
- 1Serve hot with a side of yogurt, pickle, or chutney for a complete Bihari breakfast experience.
- 2For an extra kick, add a pinch of red chili powder or a dash of mustard oil directly into the Sattu filling.
Adapt it for your goals.
Gluten-Free Version
For a gluten-free option, replace whole wheat flour with a blend of gluten-free flours like millet or sorghum, adjusting water as needed for dough consistency.
Spicier FillingSpicier Filling
Increase the amount of green chilies or add a pinch of red chili powder to the sattu filling for a more robust and spicy flavor.
Added VegetablesAdded Vegetables
Finely grated carrots or spinach can be added to the sattu filling for extra nutrients and a different texture, ensuring they are well-drained to avoid excess moisture.
Why this is on our healthy list.
High Protein Content
Sattu, made from roasted gram flour, is an excellent source of plant-based protein, essential for muscle repair and satiety.
Rich in Dietary Fiber
Both whole wheat flour and sattu contribute significant dietary fiber, aiding digestion and promoting gut health.
Sustained Energy Release
The combination of complex carbohydrates and protein ensures a slow release of energy, helping to keep you full and energized for longer.
Frequently asked questions
Store cooked parathas in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on a griddle or in a microwave until warm.