Sattu, the wonder flour, is excellent to beat the heat because of its immense cooling properties.
Sattu n Veggies Kebab, full of fiber and nourishment, is not only extremely easy but quick to make too. Along with a host of other health benefits, these are excellent for Diabetics also as Sattu has a very low Glycemic Index.
Another very healthy snack from my kitty for all of you…Sattu n Veggies Kebab in Airfryer. I have made these in the air fryer but these can be easily made on the skillet with little oil.
Sattu found a special place in our kitchen until a few years back as my father in law was really very fond of it. He would take it as a cooler in summers. He would just get it mixed in cold water along with some powdered sugar and that’s it. That time this was the only use I knew of Sattu. Nothing more. Today, once again I have bought Sattu after a long time. This time, I know how to incorporate it into our day to day drinks even. Yes, when I say incorporate it, I mean it. After going through the internet and also meeting someone from Bihar only I have a better understanding of it.
But What Is Sattu?
Sattu, belonging to the state of Bihar and Jharkhand, is nothing but roasted gram flour. No, it is different from chickpea flour (Besan). Though made with the same ingredients, both more or less look alike and both are gluten-free, the difference is that Sattu is the flour of roasted gram whereas Besan is the flour of raw gram. Because of this reason, Besan needs to be cooked but Sattu is ready to eat flour. A flour that can be consumed as it is in a variety of dishes both sweet and savory.
Other than roasted gram Sattu we also have barley Sattu which is more popular in the rural areas of Punjab and adjoining states. But today, we are talking about gram Sattu or say Chane ka Sattu.
Benefits Of Sattu
- Sattu is a storehouse of nutrients and energy.
- Packed with protein, fiber, magnesium, and antioxidants.
- Rich in fiber thus helpful indigestion and stomach related ailments. One can get rid of problems like flatulence, premature ageing, constipation, etc by consuming it on a regular basis.
- Good for all age groups be it, children or elderly people.
- Low glycemic index and thus is beneficial for Sugar patients and those suffering from high BP.
- Nourishes the skin by balancing the water levels in the body.
- Excellent for pregnant women, during menstruation and even for nursing mothers as it restores the lost nutrients beautifully. You can read more about this magical flour here.
Uses Of Sattu
- Besides being economical, ready to use and still full of benefits, Sattu is very kitchen friendly.
- You can have it sweet or salty, as a drink or as a dish.
- You can add it to your day to day flour and make chapatis.
- Or make Sattu chokha, which is nothing but savory balls made from Sattu and lots of veggies.
- Add a spoonful of it to your buttermilk or lemonade or jaljeera.
- Or simply add salt, pepper, finely chopped onions and green coriander, sattu in a glass of water. Mix everything and a healthy n delicious drink is ready.
What I am sharing with you is Sattu n Veggies Kebab. Actually, I started making Sattu Chokha but we didn’t relish the taste much, maybe because we had it for the first time or whatever. Then it struck me as to why not cook it. So, I baked these in my Phillips airfryer. Not only they became crispy but very tasty too. Hubby dear even said that they tasted like Masala Vada (made from split Bengal Gram).
In my next trial, along with the veggies, I added grated and squeezed bottle gourd (lauki) and some curd also to the mix. This is because Sattu is very dry and therefore a lot of oil needs to be added to it. I reduced the quantity of oil by adding curd and bottle gourd (lauki). This made it nutritious also and richer in taste. Apart from this, I added a little bit of semolina to it to make it slightly crispy. All these changes were wholeheartedly approved by my family and then only it is there right in front of you. Try it, feel free to add as many veggies as you want.
To make it Gluten-free, replace semolina with rice flour.
To make it Vegan, replace curd with 1 teaspoon of lemon juice.
Thus a quick, simple, easy, healthy n delicious snack is there. Actually, there is no fixed recipe for making these kebab. Just take Sattu as the base and add to it whatever veggies you can get hold of. As it is dry, use a lot of lauki and other veggies. Flavour of ginger and cilantro increases its taste manifolds. Just mix in everything and saute till golden brown.
Step by Step Pics To Make Sattu Kebabs
- Take everything, Sattu, semolina, veggies, curd, salt and pepper (or garam masala) in a bowl.
- Mix nicely.
- Form a dough, if need be, add very little water.
- Grease your hands and shape kebabs.
- Cook in air fryer until golden brown or shallow fry in a pan.
- Serve with tomato ketchup or green chutney.
Here goes my recipe of Sattu n Veggies Kebab...
- Preparation Time: 10 minutes
- Cooking Time: 15 Minutes
- Serves: 4
- 1 Cup Sattu
- 2 Tablespoon Fine Semolina (See Note 4)
- 1/4 Cup Grated Bottle Gourd (Or Raw Papaya)
- 1/2 Cup Mixed Veggies Chopped finely (Carrot, onion, capsicum, tomatoes etc)
- 1 Tablespoon Chopped Ginger
- 1/2 teaspoon Chopped Green Chilli
- 1 Tablespoon Curd (See Note 5)
- 1 Tablespoon Dried and Crushed Fenugreek Leaves (Kasoori Methi)
- 2 Tablespoon Oil
- Salt to taste
- Black Pepper to taste
- Chop veggies very finely.
- Preheat Airfryer at 180 degrees for 5 minutes.
- Take Sattu, semolina, oil, grated and squeezed bottle gourd, chopped veggies, curd, dried and crushed fenugreek leaves (kasoori methi), salt and pepper in a bowl.
- Mix everything nicely.
- Make a slightly tight dough using water, adding 1 teaspoon at a time. Be very careful while adding water. Since veggies are already high in the moisture you may not even need water or if required then very little only.
- Grease your hands with little oil and make kebabs of any shape.
- Place in the Airfryer basket and cook for nearly 10 minutes or until golden brown. No need to grease the Airfryer basket.
- Alternatively, you can shallow fry these kebabs in a pan with little oil.
- Serve with tomato ketchup or green coriander chutney.
- Add water very cautiously. If added even little more then it will be sticky, unable to form kebabs. In case you end up adding more water then add little Sattu to adjust consistency.
- Add veggies of your choice. I normally add capsicum, onions, tomatoes, carrots and bottle gourd. Add lots of cilantro, ginger and green chilies also.
- To make it Gluten-free, replace semolina with rice flour.
- To make it Vegan, replace curd with 1 teaspoon of lemon juice.
- It is better to grease your hands before shaping kebabs. Or brush the kebabs with oil after shaping.
- Tastes best with green coriander dip.
- More the veggies better the taste.
Hope you will surely try out this yummy and healthy recipe for your loved ones. If you have liked this recipe or any of my other recipes then share your feedback along with pics. Your feedback fuels my enthusiasm to post more good content.
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