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Roasting and Soaking
Lightly roast sago/sabudana in a non-stick pan on medium flame. Remove the sago and soak in a deep-bottomed pan for approximately 5 hours.
- Serving Size 1 Medium Cup (200 g)
- Calories127.7 kcal
- Carbs14.1 g (56.4 kcal)
- Protein2.8 g (11.1 kcal)
- Fats6.7 g (60.2 kcal)
Sago upma recipe
Sabudana upma is a good source of dietary fiber, beta carotene, lutein, copper, niacin, vitamin E, and an excellent source of vitamin C, vitamin D. HINT: It helps in improving muscle mass and boosting immunity.
Cooking time: 5 minutes
Serves: 4 persons
Ingredients
Peanuts
20 Grams
Lemon juice
1 Table Spoon
Potato brown skin small
100 Grams
Tapioca
200 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Curry leaves
15 Grams
Cumin seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Instructions
1
2
Preparation
Take the potatoes and boil them in a deep bottomed pan, chop them into small pieces. Meanwhile, grind the peanuts in a grinder. Chop the ginger and green chillies into small pieces.
3
Cooking
Now, take a skillet and heat one tablespoon of oil in it. Add curry leaves and ginger. Next, add green chillies, ginger, salt and sabudana to the skillet. Stir well and cook for approximately 5 minutes.
4
Simmering
Once done, add the ground peanuts and potatoes into the skillet. Combine everything well, squeeze some lemon and garnish with coriander leaves.
5
Serving
Serve sabudana upma hot with chilled yogurt or green chutney.
Nutrition Label
Sago upma
- Serving Size1 Medium Cup (200 g)
- Calories127.7 kcal
- Carbs14.1 g
- Fiber4.5 g
- Sugar1.6 g
- Protein2.8 g
- Fat6.7 g
- Saturated fat1.2 g
- Mono unsaturated fat2.9 g
- Poly unsaturated fat2.0 g
- Cholesterol0.0 mg
- Sodium276.1 mg
Glycemic Index
51 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Sago upma | Sabudana moong khichdi | Sabudana muga khichuri | Sabudana Pesara Pappu Khichdi |
|---|---|---|---|---|
| Calories | 127.7 kcal | 184.1 kcal | 184.1 kcal | 184.1 kcal |
| Carbs | 14.1 g | 24.2 g | 24.2 g | 24.2 g |
| Protein | 2.8 g | 7.7 g | 7.7 g | 7.7 g |
| Fat | 6.7 g | 6.3 g | 6.3 g | 6.3 g |
| Fiber | 4.5 g | 6.1 g | 6.1 g | 6.1 g |
| Sugar | 1.6 g | 1.6 g | 1.6 g | 1.6 g |
| Sodium | 276.1 mg | 247.7 mg | 247.7 mg | 247.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
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