High Protein Sathumavu Puttu

Elevate your breakfast game with High Protein Sathumavu Puttu, a nutritious twist on the traditional South Indian steamed delicacy. Packed with the wholesome goodness of Sathumavu (multi-grain health mix), brown rice flour, and protein-rich mashed chickpeas, this recipe offers a perfect balance of flavor and sustenance. The addition of freshly grated coconut adds layers of texture and aromatic richness, while the simple steaming technique ensures a light and healthy meal. Ready in just 35 minutes, this protein-packed puttu is an ideal choice for a quick, energy-boosting breakfast or snack, pairing beautifully with ripe bananas or spicy curries. Indulge in this nourishing treat that’s as satisfying as it is wholesome!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

In a large mixing bowl, combine Sathumavu and brown rice flour.

Step 2

Add salt to the flour mixture and mix well.

Step 3

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.

Step 4

Once the desired texture is achieved, mix in the mashed chickpeas thoroughly.

Step 5

To prepare the puttu steamer, fill a steamer pot with water and bring it to a boil.

Step 6

Start layering the puttu mold by first adding a tablespoon of grated coconut at the bottom.

Step 7

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.

Step 8

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.

Step 9

Carefully remove the puttu from the mold using a skewer or stick.

Step 10

Repeat the process with the remaining flour mixture.

Step 11

Serve hot with bananas, curry, or any side of your choice.

Nutrition Facts

Serving size	683 grams (683.0g)

Amount per serving	% Daily Value*
Calories	1581

Total Fat 31.20g	40%
Saturated Fat 15.30g	77%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1326mg	58%
Total Carbohydrate 293.20g	107%
Dietary Fiber 40.70g	145%
Total Sugars 20.30g
Protein 47.70g	95%

Vitamin D 0IU	0%
Calcium 197mg	15%
Iron 13mg	72%
Potassium 1500mg	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.

Source of Calories

Fat: 17.1%

Protein: 11.6%

Carbs: 71.3%