Are you looking for another protein-rich recipe to add to your diet? Today, I am going to share with you a desi version of a protein shake called sattu shake, a traditional recipe for Bihar.
Sattu is made from roasted gram and is a powerful source of protein as it has bhuna chana. The roasted gram is ground to make powder, which is then used in different recipes.
Sattu can used in stuffing parathas and littis. But we will be using it to make shakes in the recipe today.
The sattu shake is easy to make and you will need just a few ingredients to start with.
Towards the end, I will also share the recipe’s nutritional value.
But first, let me share the sattu shake recipe with you.
How to make a sattu shake at home?
Below is the list of ingredients we will use to make the sattu shake recipe.
Ingredients:
- 4 tablespoons sattu (roasted gram flour)
- 2 cups cold water
- 2 tablespoons jaggery or honey (optional)
- A pinch of black salt (optional)
- A pinch of roasted cumin powder (optional)
- Ice cubes (optional)
- Lemon juice (1 tsp)
- Fresh mint leaves for garnishing
You can use either water or milk to make the sattu shake. Traditionally, the Bihari sattu shake is made from water but some prefer to use milk to add a variation to the recipe.
If you add water, it will add more hydration and freshness. Adding milk adds extra creaminess and thickness to your sattu recipe.
Instructions:
- In a mixing bowl, add sattu, Make sure they are fine powder to dissolve properly
- If you are using honey or jaggery, you can add them now. This is optional
- Now, add water or milk as per your liking and mix well
- Make sure there are no lumps. Mix with the help of a spoon to avoid lumps
- Now add salt and roasted cumin powder to the mixture, and whisk well. This will add more flavor and increase the taste
- If you want to make it smoother, you can use a hand blender to add smoothness to the recipe
- Now add lemon juice to the mixture and mix well
- If you like cold shake, you can add ice cubes
- Finally, add mint or coriander leaves and serve in a glass
Your protein-rich and healthy desi-style sattu shake recipe is ready. You can enjoy it during snack time or any time you feel dehydrated.
Note: In traditional sattu shake sweeteners like honey or jaggery are not used. Also, some prefer to add chopped onions to sattu shake. So, if you want just a salty sattu shake, you can consider adding chopped onions for extra flavor and an authentic taste.
More recipes:
- The instant paneer bhurji recipe you can try at home, make it today
- Make a Protein-rich egg bhurji recipe
Sattu Nutritional Values: (4 tablespoons or about 40 grams):
- Calories: 160 kcal
- Protein: 10 grams
- Carbohydrates: 27 grams
- Dietary Fiber: 8 grams
- Fat: 2 grams
Health benefits of sattu shake
- Sattu is best known for its rich protein content. It is a great source of plant-based protein and is ideal for vegetarians.
- It acts like a cooling element, which makes sattu shake a good summer drink to keep a check on hydration.
- It is also a great source of fiber, which will make you feel full for longer hours
- Sattu is also rich in vitamins and minerals like iron, magnesium, and calcium
Conclusion
I hope you enjoyed reading our sattu shake recipe and gonna try it soon. As mentioned, sattu is a good source of protein and good for someone on a weight-loss or muscle-gain diet.
The fiber content in it helps you feel full for a longer time and prevents you from casual snacking.
If you want an authentic taste, you can use water and avoid any sweetening ingredients like honey. Also, you can use chopped onions for the real Bihari-style sattu shake.