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Healthy Sattu Soup Recipe

Vijaya
Sattu Soup is a warm, nourishing drink made from roasted gram flour (sattu), known for its high protein, fiber, and mineral content. Traditionally used in Indian kitchens for cooling summer drinks, sattu also makes a fantastic base for savory, wholesome soups — especially for those seeking a light, oil-free, and vegetarian option. This soup is not only easy to digest but also helps boost energy, support weight loss, and keep you fuller for longer. Perfect as a pre-dinner appetizer or a light meal, it’s a delicious way to enjoy the ancient goodness of roasted chana in a modern, health-conscious form. Here’s a no-oil Sattu Soup recipe — warm, filling, and perfect for weight loss or a light dinner. It's high in protein and fiber, fully vegetarian, and made without a single drop of oil.
Print Recipe
Prep Time 5 minutes
Cook Time 5 minutes
5 minutes
Total Time 15 minutes
Course Soup
Cuisine Indian
Servings 2 people
Calories 130 kcal

Ingredients
  

  • 2 tbsp Sattu (roasted chana flour)
  • 2 Cups Water
  • 1 small Onion finely chopped
  • 1 small Carrot finely chopped
  • 1/2 Capsicum finely chopped
  • 1/4 tsp Jeera (Cumin)
  • 1/4 tsp Black Pepper
  • 1 Pinch Turmeric
  • As per Taste Salt
  • 1/2 tsp Lemon Juice (optional)
  • 1 tbsp finely chopped coriander leaves

Instructions
 

  • Make Sattu Slurry:
    Mix 2 tbsp sattu with ¼ cup water in a bowl. Stir well to avoid lumps.
  • Cook the Soup Base:
    In a deep pan, add the remaining water (1 ¾ cup). Bring it to a gentle boil.
  • Add Ingredients:
    Add chopped Capsicum, Onion, Carrot, turmeric, cumin powder, salt, and black pepper.
    Let this simmer for 3–4 minutes till the vegetables softens.
  • Add Sattu Slurry:
    Slowly add the sattu-water mix to the boiling water while stirring continuously to prevent lumps.
  • Simmer:
    Cook on low heat for 4–5 minutes, stirring occasionally. It will thicken slightly.
  • Finish Off:
    Turn off the flame. Add lemon juice and chopped coriander.

Notes

Tips:

  • You can add boiled spinach puree, corn, baby corns, broccoli or green peas for more nutrition.
  • For a slightly tangier taste, stir in 1 tsp homemade curd once it cools a bit.
  • Do not excess Sattu Powder as it counts on Calories.
  • If want to have it as a complete meal, you can combine it with 1 or 2 Chapatis.
  • It tastes good when served hot, so serve it hot only.
Keyword Dinner, Easy Recipe, High Protein, No Oil Cooking, Soup, Vegan, Vegetarian Soup