Recipe: Sattu Oats Cheela
Are you bored of the same old cheela? Try this Sattu Oats Cheela recipe which enhances both the taste and nutrition by using a cereal-pulse combination and by adding vegetables. It is also another great way to include Sattu in your diet. Each cheela will give you protein equivalent to that in an egg.
Did you know?
Cereal and pulse combination enhances your overall protein intake. Amino acids are the building block of proteins. Pulses are deficient in one of the amino acids (methionine) but rich in another amino acid lysine, whereas, cereals have high methionine and low lysine content. Thus, the combination of cereal-pulse is needed to ensure the body gets the required protein from these sources. This recipe uses a combination of cereals (oats) and pulses (sattu) to enhance protein intake.
3/4 cup oats flour (see how to make oats flour from rolled oats here)
3/4 cup chana sattu
1/3 cup curd
1 glass water
1/4 cup finely chopped onion
1/4 cup grated carrot
1/4 cup finely chopped tomatoes
1 tsp grated ginger
1 tsp salt (can be adjusted as per taste)
1/2 tsp cumin (jeera) powder
1/4 tsp black pepper
1/8 tsp red chili powder (can be adjusted as per taste)
4-6 tsp oil
Serving: 5 medium cheelas
Nutrition Value (per serving):
Energy: 132 kcal
Protein: 6 gm
Carbs: 19 gm
Fats: 3 gm
Fibre: 1 gm
In a bowl, mix oats flour, chana sattu and curd. Add water to this mixture so that there are no lumps and we get a batter of medium consistency. Let this batter rest for 15-20 minutes.
In another plate, mix onion, carrot, tomatoes and ginger. You can also use other vegetables of your choice.
Once the batter is ready, add salt, cumin (jeera) powder, black pepper and red chili powder. Mix well.
If required, add some more water to the batter till it has a flowing consistency.
Heat a flat pan (tawa) on a medium flame. Once heated grease this pan with few drops of oil.
Now take a ladle/ round spoon full of batter and pour it on the pan. Gently spread the batter with the back of ladle in a circular motion. Spread this batter lightly and gently so that the cheela does not break.
Add the vegetables mixture on the top of the cheela.
Drizzle ½ to 1 tsp oil on the cheela all around. Cover and cook the cheela on a low flame.
Continue to cook till the base gets light golden. Then, flip it over using a flat spatula (palta) and cook it on the other side.
Once the cheela is cooked, transfer it on the plate.
Your Sattu Oats Cheela is ready! Serve with mint chutney or tamarind chutney.
Know Your Ingredients
Chana sattu is made by grinding roasted chana (Bengal gram). Sattu has a cooling effect on the body, and is therefore a great summer food. With around 22 gm of protein per 100 gm, sattu is a great source of plant-based protein. In addition, the high biological value of 74 makes it a good quality protein that is easy to digest for the body. Sattu is also gluten-free and rich in various minerals like iron, calcium, zinc, phosphorus and magnesium. It has a low glycemic index, making it suitable for people with diabetes. Because of its high fibre content, sattu aids digestion and weight loss.
Oat is a gluten-free whole grain, which is rich in carbohydrates and fiber, but also higher in protein and fat than many other grains. They are high in many vitamins and minerals, and contain many powerful antioxidants. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness, hence helping in weight reduction.
Curd is a great probiotic that contains good bacteria for a healthy gut and helps in the proper functioning of the digestive system. Curd is also a good source of protein. It helps prevent infections and improves overall immunity. Curd is rich in calcium and phosphorus, which are good for healthy bone and teeth. Curd can also help reduce high blood pressure.
Carrots are a rich resource of various vitamins and minerals. Being rich in beta-carotene, carrots are an important source of vitamin A. Due to the presence of antioxidants, carrots are good for heart health and help fight harmful free radicals in the body, which may reduce the likelihood of getting cancer. They are also rich in potassium, and therefore help maintain blood pressure.
Tomato is biologically a fruit, although it is treated as a vegetable in food preparations. Tomato is a versatile food, which is a common ingredient in Indian cooking, and is widely used in other cuisines as well. Besides adding a tangy taste to the food, tomatoes also add to its nutrition value. They are rich in vitamins A and C and other antioxidants, making them good for boosting immunity and for healthy skin and hair. Tomatoes contain carotenoids such as lutein and lycopene, which can protect the eye against light-induced damage. Lycopene in tomatoes is also considered to control the growth of cancer cells. Tomatoes can be eaten raw, but cooked tomatoes are nutritious as well because cooking increases the lycopene content. Tomatoes also help reduce cholesterol, control blood sugar level and improve heart health. Tomatoes are also considered to aid fat-burning, and are therefore good for weight loss.