Navratri 2022: Sabudana khichdi can be your go-to weight loss meal; try THIS dietician-recommended recipe

New Delhi: Navratri is undoubtedly the best time of the year for weight watchers and sabudana lovers as it is the best time to eat light and healthy, celebrate and lose weight. And when it comes to eating well and being healthy, sabudana or tapioca is a go-to choice with a plethora of health benefits – and one of the most popular tapioca preparations is sabudana khichdi. And this Navratri, before you feel the need to rush to a dietician for support on the ideal recipe, we got one for you.

What is sabudana?

Sabudana, also known as tapioca pearl or sago, is a starch extracted from the roots of tapioca and processed into pearl-like spears. Sabudana can increase satiety, you might eat it when trying to lose weight. But this starch isn’t always the best choice for weight loss. In fact, it might lead to weight gain. It falls under the category of “high-carb” and “high-calorie,” as it contains a lot of calories per cup.

Is sabudana weight loss friendly?

Deeksha Ahlawat, Senior Dietician, Manipal Hospitals, Dwarka, spoke about the effect of sabudana on weight loss efforts.

“Weight loss involves reducing your food portions and eating low-calorie foods to create a calorie deficit. Eating foods and ingredients that keep you full longer helps achieve this goal. If you’re full and satisfied, you’re less likely to overeat. In this regard, eating sabudana might seem like a good choice, especially since it’s eaten during fasting seasons. Just you have to check your portion size more of vegetables less of sabudana. If you eat sabudana while losing weight, don’t eat it every day. As a suggestion, you might limit yourself to no more than 1 cup per serving,” she said.

The expert also stressed the importance of increasing physical activity for weight loss.

What are the health benefits of sabudana?

1. Provides energy to push through a workout
2. A gluten-free food ideal for people who are allergic or intolerant
3. Contains dietary fibre which makes it beneficial for digestive health
4. Helps treat bloating, constipation, and indigestion

How to make sabudana khichdi

Ingredients

1. 1 cup cooked sabudana
2. 1/2 medium cucumber, diced (1 cup)
3. 1 medium bell pepper, chopped (1 cup)
4. 1 cup additional grated or chopped veggies like carrots or broccoli stem, optional
5. 1/2 cup (65 grams) nuts and seeds like walnuts, pine nuts, pepitas, or sunflower seeds
6. 1/4 cup (35 grams) dried fruit, blueberries, or cranberries
7. 1/2 cup coarsely chopped fresh herbs; use any combination of fresh parsley, cilantro, basil, dill, or mint

Method

1. Add sabudana to a fine mesh strainer, and then rinse under cool water for 30 seconds to one minute
2. Or, add sabudana to a bowl and cover with cool water
3. Move sabudana around the bowl and drain the water and repeat once more to clean it well
4. Shake it to remove excess liquid
5. Combine the rinsed sabudana and water in a medium saucepan over medium-high heat
6. Bring to a boil then reduce to a low simmer and cook, uncovered, for 10 minutes until the liquid is absorbed by the sabudana
7. Move the saucepan off of the heat and cover for five minutes.
8. This extra time allows the sabudana to steam and “fluff up.”
9. Uncover, and then fluff the sabudana with a fork
10. Set aside to cool slightly
11. When sabudana has cooled slightly, in a large bowl, combine it with cucumber, bell pepper, nuts, seeds, dried fruit, and the herbs
12. In a small bowl, whisk the olive oil, apple cider vinegar, mustard, honey (or maple syrup), salt, and pepper until blended
13. Pour the dressing over the salad and toss well
14. Taste then adjust with additional salt and pepper as needed
15. For an extra pop of flavour, spritz the juice from a few lemon wedges over the salad and serve.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.