This Navratri, make sabudana meals balanced, nutritious, and energizing with protein, fiber, and healthy fats.
Health experts are suggesting new ways to enjoy sabudana this Navratri without missing out on essential nutrients. The idea is to pair sabudana with protein, fiber, and healthy fats so that fasting meals keep you full for longer and provide steady energy.
Sabudana: A Traditional Favorite with a Nutritional Gap
Sabudana, also known as tapioca pearls, has been a favorite during fasting for generations. It is light on the stomach, gluten-free, and provides an instant boost of energy, which is why it is used to prepare khichdi, kheer, vadas, and tikkis. But nutrition experts point out that sabudana is almost entirely made up of starch and offers very little protein, fat, or fiber. Eating it alone may lead to a quick spike in blood sugar and leave you hungry again soon after.
Why You Should Combine Sabudana with Other Ingredients
Health researchers recommend adding ingredients that balance sabudana’s high carbohydrate content. When you combine it with protein-rich, fiber-rich, or fat-rich foods, digestion slows down and energy is released steadily throughout the day. This is particularly helpful during fasting when meals are limited but need to be nourishing.
Foods That Make Sabudana More Nutritious
Peanuts or Peanut Powder
Peanuts add plant-based protein, healthy fats, and crunch to sabudana khichdi or tikkis, making them more filling and tasty.
Curd or Yogurt
Curd adds probiotics for gut health, along with calcium and protein. It also helps stabilize blood sugar levels when eaten with sabudana.
Colorful Vegetables
Carrots, beans, peas, and bell peppers add fiber, vitamins, and minerals. Including them in sabudana khichdi improves satiety and gut health.
Seeds for a Nutrition Boost
Seeds like flax, chia, and pumpkin are packed with omega-3 fatty acids, zinc, and antioxidants. Roasted or ground seeds can be sprinkled over sabudana dishes or mixed into batters.
Coconut for Taste and Fiber
Fresh or desiccated coconut brings in fiber, healthy fats, and a hint of natural sweetness, which works beautifully in sabudana kheer or vadas.
Milk or Coconut Milk
Using milk to cook sabudana adds protein and calcium, while coconut milk gives creaminess and healthy fats, making the dish richer.
Paneer, or Cottage Cheese
Paneer is a powerful source of protein. Adding crumbled paneer to sabudana tikkis or serving it on the side helps balance the meal.
Dry Fruits and Nuts
Almonds, cashews, raisins, and figs provide healthy fats, natural sugars, and micronutrients that keep energy levels steady and improve the taste.
Pro Tips for a Healthy Navratri
Nutritionists also advise soaking sabudana properly to make it easier to digest, cooking it in ghee or coconut oil in moderation, and avoiding deep-frying to keep meals light. Using spices such as cumin, ginger, and black pepper not only improves flavor but also aids digestion.
Sabudana may be the star food of Navratri, but pairing it with protein, fiber, and good fats can transform it into a complete meal. This Navratri 2025, health experts are encouraging devotees to try these combinations for tastier, more nourishing, and more satisfying fasting meals.
