Recipes · Indian · Breakfast
Sabudana Khichdi (Sago Pearls with Peanuts and Potato)
One serving has 555 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (47%), vitamin C (43%), niacin (32%), copper (31%), pyridoxine (28%) and magnesium (23%). Ready in 325 minutes.
- Preparation: 310 min
- Cooking: 15 min
- Makes: 1 serving (265 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free, Gluten-free
- Contains: peanut
Ingredients
- 60 g Sabudana (medium sago pearls)
- 70 g Water (for soaking)
- 25 g Roasted peanuts, coarsely crushed
- 0.5 g Salt (rock salt on fasting days)
- 2 g Sugar
- 70 g Potato, in 1 cm cubes
- 10 g Peanut oil
- 1 g Cumin seeds
- 6 g Green chilli, finely chopped
- 6 g Lemon juice
- 4 g Coriander leaves, chopped
- 10 g Fresh coconut, grated (to serve)
Method
- Rinse the sago in a sieve 2-3 times until the water runs clearer, then soak it in the water, just covering it, for 5 hours or overnight. A pearl pressed between your fingers should squash easily with no hard white centre. Drain off any water left: the pearls should be soft and separate, not wet.
- Mix the soaked sago with the crushed peanuts, salt and sugar so each pearl is coated. This keeps them from sticking together in the pan.
- Heat the oil in a wide frying pan over medium heat and add the cumin seeds. When they crackle, add the green chilli and potato and fry for 6-8 minutes, stirring, until the potato is golden and tender.
- Add the sago mixture, turn the heat to medium-low and cook for 5-7 minutes, stirring gently and often, until most pearls turn translucent. Don't cook it longer, or the sago turns gummy.
- Take the pan off the heat, stir in the lemon juice and serve hot, topped with coriander and coconut. In Maharashtra it is the classic food of fasting days (upvas), when grains are not eaten, and a favourite breakfast on any day.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 555 kcal | 26% |
| Carbohydrates | 75.9 g | |
| Water | 152 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 8.4 g | 17% |
| Tryptophan | 0.08 g | |
| Threonine | 0.27 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.49 g | |
| Lysine | 0.31 g | |
| Methionine | 0.1 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.39 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.35 g | |
| Histidine | 0.19 g | |
| Fat | 26.1 g | |
| Monounsaturated | 11.5 g | |
| Polyunsaturated | 5.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.7 g | |
| Saturated | 6.6 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 0 mg | |
| Calcium | 52 mg | 5% |
| Copper | 0.28 mg | 31% |
| Iron | 3 mg | 17% |
| Magnesium | 71.7 mg | 23% |
| Manganese | 0.84 mg | 47% |
| Phosphorus | 156 mg | 22% |
| Potassium | 564 mg | 12% |
| Selenium | 4.2 µg | 8% |
| Sodium | 209 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 4.5 mg | 32% |
| Pantothenic acid (vitamin B5) | 0.6 mg | 12% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 44.9 µg | 11% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 28.3 mg | 7% |
| Vitamin A | 17.7 µg | 3% |
| Vitamin C | 32.1 mg | 43% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 14.8 µg | 16% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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