VEGANISM BY LORBIC
Recipe breakfast lunch dinner

Traditional Bihar-Style Stuffed Sattu Paratha

Authentic whole-wheat flatbread stuffed with spiced roasted Bengal gram, pungent mustard oil, and carom seeds. 14.5g plant protein per serving.

high-protein breakfast traditional indian low-gi budget-friendly
Prep Time 15 mins
Cook Time 15 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 14.5g
Carbs 56g
Fats 6.5g
Calories 330 kcal
Fiber 11g

Instructions for Cook

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  • Rest the hydrated dough for 15 minutes to maximize gluten extensibility and prevent tearing.
  • Rub mustard oil and lemon juice into dry sattu until the filling clumps when squeezed.
  • Dry-sear on hot cast iron before brushing minimal mustard oil to create crisp Maillard blisters.

Ingredients

  • 100g (approx. 1 cup) + water for soft dough
  • 60g (approx. 4 heaped tbsp)
  • 40g (1 small onion)
  • 1 tbsp
  • 1/2 tsp each
  • 1/2 tsp amchur or 1 tsp lemon juice
  • 2 tsp (10ml total: 1 tsp in filling, 1 tsp for tawa roasting)
  • 2 tbsp
  • To taste (approx. 1/2 tsp)

Cooking Instructions

An authentic eastern Indian culinary staple engineered for sustained stamina. Stone-ground whole wheat encases a fragrant, crumbly core of spiced roasted Bengal gram (chana sattu), cold-pressed mustard oil, and carom seeds. Each serving of two parathas delivers 14.5g of bioavailable plant protein and 11g of gut-nourishing dietary fiber with zero butter or ghee.

Nutritional Highlights

  • 14.5g Bioavailable Plant Protein: Roasted Bengal gram delivers a dense concentration of muscle-repairing globulin proteins, offering more than triple the protein density of a standard potato paratha.
  • Low Glycemic Index & Long Satiety: Packed with 11g of prebiotic resistant starch and insoluble fiber, this flatbread slows carbohydrate digestion to sustain blood glucose levels without mid-day energy crashes.
  • Cardioprotective Fatty Acids: Cold-pressed mustard oil provides monounsaturated fatty acids (MUFA) and plant-based alpha-linolenic acid (ALA omega-3), delivering authentic regional flavor with zero dietary cholesterol.

Cooking Instructions

  1. Knead & Rest Dough: Mix 100g whole wheat flour with rock salt and approximately 65–70ml lukewarm water. Knead for 3–4 minutes until smooth, supple, and non-sticky. Cover with a damp cloth and rest for 15 minutes to develop gluten elasticity.
  2. Season Sattu Core: In a wide bowl, combine 60g chana sattu, minced onion, ginger, green chillies, crushed ajwain, kalonji, amchur (or lemon juice), coriander, salt, and 1 tsp of raw mustard oil. Rub the mixture vigorously between your fingers. Add 1–2 teaspoons of water if needed until the sattu holds a cohesive clump when squeezed in your fist.
  3. Stuff & Seal: Divide dough and filling into 4 equal portions. Flatten a dough ball with your fingers into a 3-inch disc with thinner edges and a thicker center. Place a sattu ball in the center, gather the pleats upward, pinch tightly to seal, and flatten gently.
  4. Roll Thin: Dust the stuffed ball lightly with dry flour. Using light, even pressure, roll from the center outward into a 6–7 inch disc (approx. 2mm thickness) without puncturing the skin.
  5. Roast on Cast Iron: Place the rolled paratha onto a dry, preheated, medium-hot cast-iron tawa. Cook for 45–60 seconds until tiny bubbles appear. Flip and cook the second side for 40 seconds until light brown spots develop.
  6. Blister & Serve: Brush 1/4 teaspoon of cold-pressed mustard oil over the top surface, flip, and press gently with a spatula to puff. Brush the reverse side and sear for 15 seconds until crisp and spotted with golden-brown blisters. Repeat for remaining parathas and serve hot with fresh mint chutney or spiced baingan chokha.