DrinkVegetarian

Sattu chaas

Name: Sattu chaas
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Cuisine: Indian
Ingredients: 200 g Low-fat curd (dahi); 25 g Sattu (roasted chana flour), about 2 1/2 tbsp; 200 ml Water, chilled; 1/2 tsp Roasted jeera powder; 1/4 tsp Black salt; 1 pinch Salt; 1 tbsp Fresh coriander, chopped; 1 tsp Lemon juice

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

1 serving

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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