Sattu banana date shake
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
- Time
- 5 min
- Makes
- 1 serving
- Level
- Easy
- Gear
- Blender / mixer
Per serving
1 tall glass (350 ml)
- Calories
- 250kcal
- Protein
- 8g
- Carbs
- 52g
- Fibre
- 7g
- Fat
- 2g
- Sugar
- 24g
Sattu (roasted chana flour) whisked with banana, dates and cold water into a thick, nutty shake. Sattu gives slow-release carbohydrate, 7 g of fibre and some plant protein, and the banana and dates provide quick energy for a workout. Drink it 45–60 minutes before training or as a cheap no-cook breakfast.
- Budget
- High fibre
- No cook
- Under 15 min
- No added sugar
- Pre-workout
- Breakfast
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Ingredients
Method
- 1
Soak the dates in 2 tbsp of the water for 5 minutes so they blend without bits.
- 2
Add the sattu, banana, soaked dates with their water, the rest of the water, cardamom and salt to the blender jar.
- 3
Blend on high for 40 seconds until smooth and slightly foamy. Pour and drink within 15 minutes; sattu settles if left standing.
Tips
- Buy sattu from a trusted local mill or a sealed pack; stale sattu tastes bitter.
- For a savoury version drop the dates and banana, and add lemon, black salt, roasted cumin and chopped green chilli.
Swaps
- Use 200 ml toned milk instead of water for 6 g more protein (then veg, not vegan).
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
More smoothies
Orange carrot flax smoothie
Whole oranges and carrot blended, not juiced: 8 g fibre and 160 kcal, dairy-free.
- 8 min
- Calories
- 160 kcal
- Protein
- 4 g protein
