Sweet Sattu Sharbat
Sweet Sattu Sharbat is a cooling. nutritious drink made with roasted barley flour and lightly spiced with cardamom powder, cinnamon, black pepper, and sugar.
My recent trip to Nepal has really inspired me to share recipes and new ingredients that are not very popular in the Western world. I have been swamped with my full-time job + pop-up events and blogging has really, like really taken a back seat. If anyone’s still around and reading my posts, I really appreciate you.
I vividly remember my mom, aunts, and grandmother drinking Sweet Sattu Sharbat after their religious fast. The mysterious brownish concoction did not interest me and honestly, while growing up, I didn’t value my local, ethnic dishes as much as I should have. Fast forward 30 years, I am into Sweet Sattu Sharbat because it’s nutritious, versatile, and pretty delicious. Originated in Bihar region of India, sattu is an underestimated super-drink that has been around for a long time. Traditionally, roasted gram/chickpea flour is used as “sattu” but you can make your own mix with a combination of different ground pulses and cereals like barley, wheat, and millet. Sattu can be enjoyed as a beverage (sweet or savory), flatbread, energy balls, or porridge. Sweet Sattu Sharbat I am sharing today is a sweet one with roasted barley flour and lightly spiced with cardamom powder, cinnamon, black pepper, and sugar.
I brought a bag of roasted barley powder from Nepal but you can make your own sattu at home (which is a bit time consuming), or easily find a bag at Indian grocery store or on Amazon. Just make sure the barley you are purchasing is whole barley and not pearl barley because pearl barley is polished to remove some or all of the outer bran layer along with the hull. Nutritionally speaking, barley has the highest % of in ﬁber (about 17%) of all the whole grains and is also one of the oldest grains. They provide an array of nutrients including molybdenum, manganese and selenium, copper, chromium, phosphorus, magnesium. Barley is a grain and if you are sensitive to gluten, I would suggest trying chickpea flour as a great alternate.
Barley flour by itself doesn’t have any taste and you can take the sweet or savory route with the sharbat. I picked the sweet route as I love the combination of cardamom, cinnamon, and black pepper together. I haven’t tried the savory version myself but my mom does hers with black salt, roasted cumin powder, black pepper, and squeeze of lime.
If drinking roasted flour with spices sounds weird, I totally get it but trust me - Sweet Sattu Sharbat is a delight esp this time of the year. I have been drinking Sweet Sattu Sharbat as my snack and sometimes even as a meal when I am not that hungry. I am sharing a single-serve recipe below but feel free to adjust the spices per your taste and quantity as needed.
Sweet Sattu Sharbat
For 1 serving ~ 1 cup
By: Dixya Bhattarai, MS/RD/LD
2 tablespoon roasted barley flour
generous pinch (or two) cardamom powder
generous pinch of black pepper
generous pinch of cinnamon powder
1 teaspoon sugar (can use jaggery or other sweetener of your choice)
1 cup cold water
In a glass, add roasted barley, cardamom powder, black pepper, cinnamon powder, and sugar. Mix well.
Add 2 tablespoon of water to the flour mixture. Make into a paste using a spoon.
Pour remaining water in the glass, mix gently. Taste and adjust seasoning as needed.
Drink immediately. If flour mix settles in the bottom, give a nice swirl and enjoy.
- Sattu mix (flour + spices + sugar) can be made ahead of time and stored in an airtight container. It makes a great travel-friendly snack.
- If you are looking for something gluten-free and more protein, try roasted chickpea flour.
Don’t forget to tag @foodpleasurehealth if you give Sweet Sattu Sharbat a try or pin it for later use: