Sabudana / Tapioca is nothing but starch extracted from the cassava roots. Although the species was first found in the northeastern regions of Brazil, the shrub has always been a staple food. Sabudana Khichdi serves to be the best option when you are fasting several times during the year.
According to nutritionists, the white colored Sago grains could be consumed instead of potatoes. So, as you scroll ahead you can have a look at the health benefits, and the way in which Sabudana khichdi is prepared.
- 1 Health Benefits of Sabudana (Tapioca)
- 2 Nutritional Value of Sabudana
- 3 How to Make Sabudana Khichdi?
Health Benefits of Sabudana (Tapioca)
While you relish Sabudana Khichdi, you would be surprised with the Sabudana (tapioca) health benefits.
Supports Muscle Growth
If you are someone who loves vegetarian food, then you should consume Sabudana because it is rich in protein. Such a type of nutrient adds on to the overall development of the body and enhances muscular strength.
Good for Bones
Apart from being beneficial for muscles, Sabudana is always good for bone growth. Besides protein, Tapioca contains calcium and Vitamin K. This actually helps and prevents bone loss if Sabudana is eaten regularly. A regular dose of Tapioca can eliminate the risks of osteoporosis and other conditions associated with the bones.
Reduces Risk of Anemia
Owing to the presence of iron, Sabudana helps in the production of red blood cells. This eventually keeps the person away from anemia. The individual would also feel energetic day after day since tapioca is loaded with carbohydrates.
Controls Blood Pressure
Consuming Saboodana regularly can help to regulate the blood pressure. Owing to the presence of potassium, the food item can help for blood circulation and maintain blood pressure.
Good for Digestion
If you are suffering from constipation, bowel irregularities, and flatulence, then you can get relief after eating tapioca. Boosting metabolism and removing gas from the digestive system is yet another health benefit of tapioca.
Helps for Weight Gain
Thin individuals can always rely on tapioca in case they need to increase the body weight fast. You can also prefer eating Sabudana in case you are suffering from health disorders. Regardless of the objective, tapioca is inexpensive and quite easy to cook.
Combats Birth Defects
Doctors always advise pregnant women to eat Sabudana. This is because the Folic acid and Vitamin B contribute towards the overall growth of the fetus. Moving ahead, regular consumption can surely prevent birth defects as well as defects associated with the neural tube. The grains play a vital role in offering the necessary nutrients and enhancing the overall health of infants.
Nutritional Value of Sabudana
If you are thinking about the Sabudana nutrition value, then for every 100 grams, the total fat content is 0.2 grams, carbohydrates are 85.5 grams and protein is as less as 0.2 grams. Apart from the essential nutrients, the grains contain zero percent cholesterol and are rich in Sodium (3 milligrams) and Potassium (5 milligrams). While calcium content is 1 percent, the grains contain iron (7 percent) and Phosphorous is equivalent to 3 percent.
If you have been eating Sabudana Khichdi for breakfast, then a serving of one bowl contains 5 grams of dietary fiber and 486 calories.
How to Make Sabudana Khichdi?
Thinking to make sabudana khichdi at home? Check out below to get the easy to make recipe.
Sabudana Khichdi Recipe
For preparing Sabudana Khichdi, you need the following ingredients
- 1 cup Sabudana
- 2 tbs White rock salt
- 1 tbs Cumin Seeds / Zeera
- 1 tbs Green Chillies Chopped
- 1 tbs Lemon Juice
- 3/4 Pieces Red Pepper Dried
- 2 tbs Ghee
- 2/3 Pieces Curry Leaves
- 1/2 cup Peanutes Roasted and Pounded
- 1 tbs Chilli Powder
- 1 tbs coriander leaves
Steps you Need to Follow for Sabudana Khichdi Recipe
Step 1: Wash Sabudana thoroughly in water. Make sure that you soak the Saboodana for one hour with one feet and half an inch water above the grains.
Step 2: Soon after you drain the water using a colander, you should spread Sago across a clean cloth. It’s quite important to drain the water completely, or else the Saboodana might stick together when it’s cooked.
Step 3: Now, mix Saboodana with peanuts, salt and chilli powder ground together. This would coat the Saboodana and aid in enhancing the taste.
Step 4: Afterwards, you need to heat two tablespoons of ghee, Zeera, curry leaves and read dried pepper. Once the mixture turns dark in color, then you should add the sabudana mixture and switch to a low flame. Do not switch off the gas burner unless everything is cooked well.
Step 5: As soon as you remove the vessel from the burner, you should add a little bit of lemon juice.
Step 6: In the end, you should always garnish the dish with coriander leaves and green chillies.
If you don’t like eating Khichdi, then you can use the Sago grains in different recipes. Crispy Saboodana vada could be eaten when you are fasting during Navratri and on Ekadashi. The best dish for breakfast could be Sabudana Thalipeeth or Sabudana pakoda. For snacks, the person can also eat Sabudana bhel, pattice or Chiwda.