Looking for a healthy, delicious, and oil-free summer meal? Try this unique Indian-style Stuffed Green Peas and Sattu Paratha paired with a tangy Raw Mango Chutney. Perfect for lunch or dinner, this recipe uses frozen green peas, protein-rich sattu (roasted chana flour), and aromatic Indian spices to create a wholesome and satisfying paratha. The best part? It’s made without any oil or ghee, making it ideal for weight-watchers and those seeking a clean, plant-based meal.
Sattu is a cooling ingredient that’s highly recommended during Indian summers. Combined with peas, garlic, and spices, the stuffing is flavorful and nutritious. The chutney, made with raw mango, coriander, mint, and spices, adds a fiery, refreshing kick to every bite. This easy-to-follow recipe is budget-friendly, great for meal prep, and doesn’t require fancy ingredients.
Whether you’re fasting from oil or just want a break from heavy meals, this sattvic-style stuffed paratha is a must-try. Serve it with a side of buttermilk or curd for a balanced thali-style meal. Perfect for tiffin, brunch, or a light dinner.
Stuffed Green Peas and Sattu Paratha with Raw Mango Chutney (No Oil Recipe)
Ingredients
For Stuffing:
- 1 cup frozen green peas
- 2 tbsp fresh coriander with stems
- 1 green chili
- 1 small piece ginger
- 12-15 garlic cloves
- 1 tsp mustard oil optional, for tempering
- ½ tsp nigella seeds kalonji
- ½ tsp fennel seeds saunf
- ½ tsp ajwain
- ½ tsp cumin seeds
- 1 onion finely chopped
- 4 tbsp sattu roasted chana flour or roasted besan
- ½ tsp red chili powder
- ½ tsp turmeric powder
- 1 tsp coriander powder
- ½ tsp amchur
- ½ tsp garam masala
- Salt to taste
For Chutney:
- 1 small piece raw mango
- 1 tbsp chopped onion
- 1-2 green chilies
- 1 cup coriander and mint leaves with stems
- 1 tsp roasted coriander seeds
- ½ tsp cumin powder
- ½ tsp Kashmiri red chili optional
- Salt and black salt to taste
- ¼ tsp sugar
- Water as needed
For Dough:
- 2 cups whole wheat flour
- ½ cup fresh curd not sour
- Salt to taste
- Water as required
Instructions
Prepare the Pea Mixture:
- Soak and rinse peas. Blend with coriander, green chili, garlic, and ginger into a paste.
Cook the Masala:
- Heat oil (optional). Add kalonji, saunf, ajwain, and cumin. Add chopped onion and sauté till translucent.
- Add the green paste, cook for 2 minutes. Mix in sattu, spices, and salt. Let cool.
Make the Chutney:
- Blend raw mango, onion, coriander, mint, spices, and a pinch of sugar into a coarse chutney.
Make the Dough:
- Mix wheat flour, curd, and salt. Add water gradually to form a soft dough. Let rest 10 minutes.
Stuff and Roll Paratha:
- Divide stuffing and dough into equal parts. Fill and roll gently into medium-sized parathas.
Cook Paratha:
- Roast on a tawa until brown spots appear. You can skip oil/ghee or add it optionally.
Serve Hot:
- Plate with raw mango chutney and buttermilk for a perfect summer thali.
