Sattu chaas
Protein-forward buttermilk with roasted chana flour: 13 g protein and 180 kcal, no powders needed.
- Time
- 5 min
- Makes
- 1 serving
- Level
- Easy
- Gear
- No equipment
Per serving
1 large glass (450 ml)
- Calories
- 180kcal
- Protein
- 13g
- Carbs
- 24g
- Fibre
- 3g
- Fat
- 4g
- Sugar
- 8g
Chaas thickened with sattu (roasted chana flour) turns a light drink into something that genuinely feeds you after a workout. The curd and sattu together give 13 g of protein plus fibre from the chana, and the salt and jeera replace what you sweated out. Drink it within 30 minutes of training or as a filling afternoon snack.
- High protein
- Budget
- No cook
- Under 15 min
- No added sugar
- Post-workout
- Snack
Contains dairy.
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Ingredients
Method
- 1
In a jug, mix the sattu with 3 tbsp of the water into a smooth paste first, pressing out any lumps with the back of a spoon.
- 2
Add the curd and whisk until smooth, then pour in the rest of the water and whisk again until thin and frothy.
- 3
Stir in jeera powder, black salt, salt, coriander and lemon juice. Taste and adjust the salt.
- 4
Drink straight away; sattu settles, so stir again if it stands for more than a few minutes.
Tips
- Buy sattu from a Bihari or UP grocery store or online; check that it is 100% roasted chana with nothing added.
- Make it in a bottle with a lid and shake instead of whisking, which is handy after a gym session.
- Add 1/4 small onion finely chopped and a green chilli for the Bihar roadside version.
Swaps
- For a vegan version use 200 ml unsweetened soy milk instead of curd: similar protein, no live cultures.
- A scoop of unflavoured whey blended in is an optional boost if you need more than 13 g.
Storage
Drink fresh. The sattu thickens and settles within an hour.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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