Sattu Paratha with Curd

Name: Sattu Paratha with Curd
Yield: 2 (2 parathas plus 100 g curd each)
Cuisine: Bihar
Ingredients: Dough: 120 g whole-wheat atta · about 80 ml water · pinch of salt; Filling: 80 g chana sattu · 40 g onion, finely chopped · 1 tsp grated garlic and ginger · 1 green chilli · 2 tbsp coriander · ½ tsp ajwain · ½ tsp kalonji · 1 tbsp lemon juice · 5 g mustard oil (1 tsp) · 2 g salt · 1–2 tbsp water; Cooking: 10 g groundnut oil or ghee (2 tsp); Serving: 200 g curd (100 g per person)

BreakfastVegetarianGood sourceB10

Bihar's sattu paratha is stuffed with roasted gram flour sharpened by mustard oil, lemon and pickle spices — sustaining food for farmers and office workers alike.

Region: Bihar
Status: Traditional
Diet label: Strictly vegetarian, egg-free
Time: Prep 20 min · Cook 20 min · Total 40 min
Serves: 2 (2 parathas plus 100 g curd each)
Difficulty: Moderate (stuffing and rolling)
Good for: Hearty breakfast, travel, long workdays
Tags: Good source · High fibre · No added sugar · Soy-free · Whey-free · Meal-prep friendly
Allergens: Gluten (wheat), milk (curd)

Nutrition (estimated)

Calories: 470 kcal
Protein: 19 g
Carbs: 65 g
Fat: 14 g
Fibre: 14 g

Headline values are per serving, as written.

	kcal	Protein	Carbs	Fat	Sat fat	Fibre	Total sugars	Protein per 100 kcal
Per serving	470	19 g	65 g	14 g	3 g	14 g	7 g	4.0 g

Good source · 4.0 g per 100 kcal. IFCT 2017 has no entry for sattu; Bengal gram dal values are used — check your pack. Values checked against IFCT 2017 on 14 Oct 2026.

Ingredients

Dough: 120 g whole-wheat atta · about 80 ml water · pinch of salt
Filling: 80 g chana sattu · 40 g onion, finely chopped · 1 tsp grated garlic and ginger · 1 green chilli · 2 tbsp coriander · ½ tsp ajwain · ½ tsp kalonji · 1 tbsp lemon juice · 5 g mustard oil (1 tsp) · 2 g salt · 1–2 tbsp water
Cooking: 10 g groundnut oil or ghee (2 tsp)
Serving: 200 g curd (100 g per person)

Method

Knead atta, salt and water into a soft dough. Rest 15 minutes, covered.
Mix all filling ingredients. Add water a teaspoon at a time until the mixture holds together when pressed but is not wet.
Divide dough into 4 balls and filling into 4 portions.
Roll a ball to 10 cm, place filling in the centre, gather the edges and seal. Flatten and roll gently to 15–16 cm.
Cook on a hot tawa (medium-high) 1 minute per side until brown spots appear.
Brush ½ tsp oil on each side and cook until golden and crisp, about 1 minute more per side.
Serve with curd and a spoon of pickle or green chutney.

Protein optimisation

Sattu gives about 9 g per serving, wheat 6.5 g, curd 3.5 g.
Boost: increase sattu to 110 g in total (+3.5 g protein and +60 kcal per serving) and serve 150 g curd each (+2 g protein, +30 kcal).

Variations, serving and storage

Regional: Jharkhand style — add 1 tsp chopped pickled green chilli and mango achar masala to the filling.
Substitution: if sattu is unavailable, use 80 g besan roasted dry in a pan for 6–8 minutes until fragrant and nutty.
Storage: cooked parathas keep 1 day at room temperature in cool weather, 3 days refrigerated.
Food safety: carry curd chilled when travelling.
Meal prep: good — make filling 2 days ahead.

Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com