High Protein Sathumavu Puttu
Elevate your breakfast game with High Protein Sathumavu Puttu, a nutritious twist on the traditional South Indian steamed delicacy. This recipe combines Sathumavu, a multi-grain health mix, with brown rice flour and mashed chickpeas to deliver a protein-packed meal that's perfect for fueling your day. The crumbly, sand-like texture adds to the authentic charm, while layers of grated coconut bring a touch of natural sweetness. Steamed to perfection in a traditional puttu mold, this dish pairs beautifully with bananas, flavorful curries, or your favorite side. Ready in just 35 minutes, it’s a wholesome and satisfying option for health-conscious families. Perfect for those seeking a high-protein, fiber-rich, and gluten-free breakfast idea!
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Recipe Information
Ingredients
- 1 cup Sathumavu (multi-grain health mix)
- 1 cup Brown rice flour
- 0.5 cup Grated coconut
- 0.5 cup Cooked and mashed chickpeas
- 0.5 teaspoon Salt
- 0.75 cup Water
Instructions
In a large mixing bowl, combine Sathumavu and brown rice flour.
Add salt to the flour mixture and mix well.
Gradually add water to the flour mixture while mixing with your hands. Aim for a crumbly texture, similar to wet sand, ensuring the mixture holds shape when pressed.
Once the desired texture is achieved, mix in the mashed chickpeas thoroughly.
To prepare the puttu steamer, fill a steamer pot with water and bring it to a boil.
Start layering the puttu mold by first adding a tablespoon of grated coconut at the bottom.
Add a layer of the flour mixture, followed by more grated coconut. Repeat this until the mold is full, finishing with a layer of coconut.
Place the filled puttu mold on top of the steam pot. Steam for about 10-12 minutes, or until the puttu is cooked through and you can observe steam escaping from the top.
Carefully remove the puttu from the mold using a skewer or stick.
Repeat the process with the remaining flour mixture.
Serve hot with bananas, curry, or any side of your choice.
Nutrition Facts
Calories |
1581 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1326 mg | 58% | |
| Total Carbohydrate | 293.2 g | 107% | |
| Dietary Fiber | 40.7 g | 145% | |
| Total Sugars | 20.3 g | ||
| Protein | 47.7 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 197 mg | 15% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1500 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
