A Closer Look at Their Nutritional Comparison: Besan vs Sattu
In the realm of nutrient-rich ingredients, Sattu & Besan (gram flour) stand out as formidable contenders. These versatile components have carved their places in various culinary traditions and diets. Let's explore the nutritional showdown between sattu and besan to discover the unique attributes each brings to the table.
Sattu and besan, though both nutritious flours made from chickpeas, undergo slightly different processes in their preparation.
Sattu is crafted from roasted chickpeas. The grains undergo cleaning and washing to remove impurities before being dried thoroughly. Once dried, they are roasted with the skin over low heat until they develop a golden brown colour and a characteristic aroma. After cooling, the roasted grains are ground into a fine powder, with optional sifting for a smoother texture.
Sattu can be consumed in its raw form as its already cooked while dry roasting
Besan, on the other hand, is made from hulled and split black chickpeas, resulting in Chana Dal. This yellow lentil, also known as Bengal Gram Dal, is cleaned, and soaking (though optional) may be done before grinding. Grinding is the key step in besan preparation.
Besan needs to be cooked before consuming it. Both sattu and besan are stored in airtight containers in cool, dry places to preserve their freshness and nutritional value.
Sattu: The Ancient Nutrient Powerhouse
Sattu emerges as a lesser-known yet potent contender. Sattu holds a revered place in traditional diets, especially in regions like Bihar. Bursting with protein, fibre, and essential minerals, sattu fuels energy and aids digestion. Its ability to keep you satiated makes it an ally in weight management. The ease of preparation makes for it to be nutrition on the go.
Besan: The Vegetarian Kitchen Staple
Besan, crafted from ground chickpeas chana, packs a punch of plant-based protein. It's a staple in many households, forming the foundation of delectable dishes like pakoras and cheela. Rich in vitamins and minerals, besan offers an array of benefits.
Comparing the Nutritional Makeup
Let's dissect the nutritional profiles of besan and sattu:
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Protein: Both contenders boast substantial protein content, making them valuable sources for vegetarians and vegans seeking protein alternatives.
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Fibre: Sattu takes a slight lead in the fibre department, contributing to better digestion and sustained fullness.
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Minerals: Sattu is rich in calcium, iron, and magnesium, providing a diverse range of essential minerals. Besan shines with iron, magnesium, and zinc.
- Versatility: Sattu's versatility extends to drinks, snacks, and even traditional dishes like litti chokha. Besan lends itself to a wide range of dishes, from savoury to sweet.
Making the Choice
Selecting between Sattu and Besan depends on your dietary preferences and nutritional goals.
- Sattu: Since sattu is made from roasted chickpeas it is easier to digest and has lesser antinutritional factors. Water content is lesser so it's nutritionally more dense.
- Besan: If you're seeking flexibility and culinary variety, besan has your back with its versatile applications.