Indian Pearl Sago Recipe: A Nutritious Delight

Summary

Indian Pearl Sago, or Sabudana, is a nutritious and versatile ingredient widely used in Indian cuisine, particularly during fasting periods. Rich in iron and vitamins but low in fats, it is recommended by doctors during illness. This article provides a detailed recipe for Sabudana Khichdi, a popular dish that can be enjoyed for breakfast or as an evening snack. The recipe includes ingredients like potatoes, onions, peanuts, and various spices, making it a flavorful and healthy option.

Ingredients for Sabudana Khichdi

• Sago (Sabudana): 1 cup
• Potato (chopped): 1 cup
• Onion (chopped): 1 cup
• Peanut (roasted): ½ cup
• Mustard seeds: ½ tsp
• Curry leaves: 7-8 pieces
• Green chilies (chopped): 2
• Coriander leaves (chopped): ½ cup
• Salt: ½ tsp
• Lemon juice: 1 tbsp
• Oil: ¾ cup

Preparation Steps

1. Prepping the Sago:

   • Heat a pan and add the sago. Warm it slightly without changing its color.
   • Let it cool to room temperature. Once cooled, add it to a bowl with just enough water to cover the sago. Stir and cover it, letting it soak for 3-4 hours.

2. Cooking the Khichdi:

   • Heat oil in a pan.
   • Add curry leaves, mustard seeds, and green chilies. Let the mustard seeds crackle.
   • Add chopped onions, potatoes, and half the salt. Cover and cook on low flame until the potatoes turn brown and soft, stirring occasionally.
   • Add the soaked sago and remaining salt. Mix well and cook on low flame for 5 minutes, covered.
   • Roughly crush the roasted peanuts and add them along with chopped coriander leaves.
   • Mix well and add lemon juice. Your Sabudana Khichdi is ready to serve.

Nutritional Benefits

Sabudana is not just a fasting food; it is packed with nutrients. Here are some key benefits:

• Iron: Essential for blood production and energy levels.
• Vitamins: Contains B-vitamins which are crucial for metabolism.
• Low in Fats: Makes it a heart-healthy option.

Interesting Facts

• Caloric Content: A cup of cooked Sabudana contains approximately 358 calories, making it a good energy source during fasting (Source: Healthline).
• Hydration: Sabudana is 94% water when soaked, which helps in keeping you hydrated (Source: NutritionData).
• Versatility: Apart from Khichdi, Sabudana can be used to make vadas, kheer, and even pancakes.

Conclusion

Sabudana Khichdi is not only a delicious dish but also a nutritious one. Its high iron and vitamin content, coupled with low fat, make it an ideal choice for those looking to maintain a healthy diet. Whether you're fasting or just looking for a wholesome meal, this recipe is sure to satisfy your taste buds and nutritional needs.

For more detailed nutritional information, you can refer to Healthline's article on Sago and NutritionData's breakdown.

Enjoy your Sabudana Khichdi and stay healthy!