Saagu
Saagu is a vegetable gravy mainly used as side dish with Indian breads like poori, chapati, roti. There are different ways of making saagu gravy, my daughters like the following version. It is a hit with our guests too. I learnt this from our beloved family friend, late S G Raghuram and I dedicate this dish to him. Try it out.
Category : South Indian Vegetable side dish
INGREDIENTS :
Vegetables: 1 cup each of fresh peas, chopped beans/carrot/potato or any other of your choice.
Grind the following in to a paste :
Coconut : 1 - 1 ½ cups, grated
Green chillies: 5-6 (depending on taste)
Ginger : 1” piece
Garlic: 3-4 pods (optional)
Cinnamon : ~1” piece
Maratha moggu : 2-3
Fried Bengal gram: 1 tbsp
Roasted peanuts : 1 tbsp
Poppy seeds: 1 tbsp (optional)
Coriander leaves : handful
For Seasoning: Prepare a seasoning by heating 1-2 tbsp oil, splutter mustard seeds, add curry leaves and turn off heat
Preparation :
Boil the veggies with salt till they are well cooked, usually 1-2 whistles. Add ground paste to the cooked veggies and bring to a boil (don’t over boil). Adjust taste, you could add few sliced green chilies to make it spicier. Add seasoning and garnish with fresh chopped coriander leaves and serve hot with poori, chapati or dosa.
TIP : add less green chillies, the taste can be adjusted either by adding sliced chillies to the seasoning or chopped chillies can be added before seasoning.
Preparation Time : 30-40 min
INFORMATION
Vegan : Yes
Calories : Sagu 1 cup (150 g) = ~110 cal
NUTRITIVE VALUE :
Coconut meat is particularly high in calories, saturated fat, and fiber. It also contains a variety of minerals, including manganese, copper, selenium, phosphorus, potassium, and iron. 80 grams of fresh, shredded coconut meat has : Calories: 283; Protein: 3 grams; Carbs: 10 grams; Fat: 27 grams; Sugar: 5 grams; Fiber: 7 grams. Most of the fats are medium-chain triglycerides (MCTs), which are absorbed intact in your small intestine and used by your body to produce energy
Peas are low in calories, high on protein and fiber and contain several vitamins, minerals and antioxidants. A 1/2-cup (170-gram) serving of peas provides the following nutrients : Calories: 62, Carbs: 11 grams, Fiber: 4 grams and Protein: 4 grams.It also provides Vitamin A: 34% of the RDI, Vitamin K and C, Thiamine, Folate, Manganese, Iron and Phosphorus
Carrots are about 10% carbs, contain starch, fiber, and simple sugars. They are extremely low in fat and protein. Carrots are an excellent source of vitamin A (as beta carotene) and . T a good source of several B vitamins, vitamin K and potassium.
100 g or about 2 medium carrots have : Calories: 41, Water: 88%, Protein: 0.9 grams, Carbs: 9.6 grams, Sugar: 4.7 grams, Fiber: 2.8 grams and Fat: 0.2 grams
Green beans are a rich source of vitamins A, C, and K
HEALTH BENEFITS :
Coconut : The fat and fiber in coconut meat may benefit weight loss, heart health, digestion, brain health, blood sugar levels, and immunity. Coconut oil in copra is known to moisturise hair and skin. It has emollient properties, meaning that it may help soothe and hydrate the skin
Carrots are known to reduce risk of cancer and heart disease, to improve eye health and effective in weight loss
Beans/peas are known to help in combating cancer and help in promoting heart health, bone health and fertility
ORIGIN :
Coconut (Cocos nucifera) belongs to the palm family (Arecaceae). Coconuts probably originated in the Indo-Malayan region and are one of the most important crops of the tropics with innumerable uses. They can be found all over the Pacific, the Indian Ocean regions and Africa.
Peas (Pisum sativum), family Fabaceae is one of the oldest cultivated crops and wild plant is native to the Mediterranean region, and ancient remains dating to the late Neolithic Period have been found in the Middle East. Its domestication is not well understood.
Carrot (Daucus carota) belongs to Apiaceae family and is related to parsley, cilantro, coriander, fennel, anise, dill and cumin. It probably originated in Persia, and spread to Europe and SW Asia. Carrots were cultivated in China and northwestern Europe by the 13th century
French/string/snap beans (Phaseolus vulgaris), Family Fabaceae : Green beans originated in Peru and spread to South and Central America by way of the migrating Indian tribes. Spanish explorers introduced them to Europe in the 16th century and then to all parts of the world by trading.
WATER FOOTPRINT (is litres of water needed to produce the food) :
Coconut : 2687 L/Kg; Peas : 595 L/Kg ; Beans : 561 L/Kg ; Carrots : 195 L/Kg
DID YOU KNOW ?
Gregor Johann Mendel used peas in his experiments to lay the foundation of modern science of genetics !
One serving of peas contains the equivalent Vitamin C as 2 large apples and a 100 calorie serving of peas contains more protein than a whole egg or tablespoon of peanut butter !
A 3000 year old pea was found in Thailand and Pea leaves are considered a delicacy in China
Carrots are the second most popular type of vegetable after potatoes
Carrots were originally white or purple. Then a yellow carrot appeared through mutation and the familiar orange carrot was bred from it by the Dutch in late 16th century
There are more than 100 species of carrots.
The name “carrot” comes from the Greek word “karoton.” The beta-carotene that is found in carrots was actually named for the carrot itself. The word carrot is first recorded in English in a 1538 book of herbs.
REFERENCES :
https://www.medicalnewstoday.com/articles/318699#Fiber
https://www.healthline.com/nutrition/green-peas-are-healthy#section2
https://www.healthline.com/nutrition/foods/carrots#nutrition
https://www.medicalnewstoday.com/articles/285753#diet
https://www.onehundreddollarsamonth.com/10-fun-facts-about-peas/
http://justfunfacts.com/interesting-facts-about-carrots/
https://waterfootprint.org/media/downloads/Report47-WaterFootprintCrops-Vol1.pdf
https://www.healthline.com › nutrition › coconut-meat