Karnataka Mixed Vegetable Sagu
Whole-Food Plant-Based South Indian Mixed Vegetable Stew
Cuisine: Karnataka, South India
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Servings: 4
Whole-Food Plant-Based | Oil-Free | Dairy-Free | Cholesterol-Free
About the Recipe
Sagu is a traditional mixed-vegetable dish from Karnataka, South India, commonly served with rava idli, flatbreads, rice, or millets.
This whole-food, plant-based version celebrates the abundance of nature by combining colorful seasonal vegetables, legumes, coconut, fresh herbs, and whole spices into a flavorful and comforting meal—without dairy or added oil.
What makes Sagu especially relevant to culinary medicine is its diversity and adaptability. The vegetables can change according to season, geography, affordability, and availability, making it practical for families and communities around the world.
Ingredients
Vegetables
- 1 chayote squash, cubed
- 1 handful fresh green beans, cut into bite-sized pieces
- 2 carrots, cut into bite-sized pieces
- 1 cup green peas
- 1–2 cups cabbage, chopped
- 1–2 cups colored bell peppers, chopped
- 1 cup cooked black-eyed peas
- 1 potato, cubed
- 1 sweet potato, cubed
- 2–3 tomatoes, chopped (optional)
- Optional: beetroot, cauliflower, or other seasonal vegetables
Green Sagu Masala (Spice Paste)
- ½ cup grated fresh or frozen coconut, or unsweetened desiccated coconut
- ½ cup roasted chickpeas (dalia), or roasted peanuts, sunflower seeds, or pumpkin seeds
- 1 teaspoon cumin seeds
- 1-inch piece fresh ginger
- Green chilies or jalapeños, to taste
- 1 bunch fresh cilantro, stems and leaves
- Approximately 1 cup water, as needed
- Salt to taste
Method
1. Prepare the masala: Blend the roasted chickpeas—or chosen nuts/seeds—with cumin, ginger, chilies, cilantro stems and a little water until smooth. Add the coconut and cilantro and pulse to create a slightly textured green masala.
2. Cook the vegetables: Place the mixed vegetables in a large pan with 1–1½ cups water. Cover and cook until just tender, allowing the vegetables to retain their color and texture.
3. Combine: Add the green Sagu masala to the vegetables. Mix gently and simmer for 4–5 minutes, adding a little water if necessary to achieve a creamy stew consistency.
4. Serve: Enjoy Sagu as a stand-alone vegetable stew or hearty soup, or pair it with an intact whole grain such as brown rice, quinoa, or millet, or with a whole-grain flatbread.
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