Sago

Sago is the starch obtained from the core of various tropical palm stems, especially Metroxylon sagu, which is where it gets its name. Other names for sago include: sagu, sabudana, saksak, and rabia. Although it’s a staple food in Papua New Guinea, the largest exporters of sago are currently Indonesia and Malaysia.

Sago is used interchangeably with tapioca starch in many recipes. Tapioca is the cheaper ingredient of the two, so it’s likely that many foods labeled as sago are actually made with tapioca. In fact, certain countries use the word ‘sago’ by default for tapioca-based foods. Luckily, both sago and tapioca are gluten free.

Sago Processing and Nutrition

The process for obtaining sago starch is pretty labor-intensive. A palm of the correct type and age is selected before it has produced fruit, which would drain the palm of it’s starchy reserves. The palm is cut down and peeled to reveal it’s pithy center. The center is ground to a powder, then washed with water and strained through a cloth. The sago starch is what settles to the bottom of the solution during this process.

Nutritionally, being the starch that it is, sago has very little protein, minerals, or vitamins - but lots of carbs. Sago consumption is acceptable on the paleo diet, because it isn’t a grain.

Popular Sago Dishes

The most common way to eat sago in Papua New Guinea is as a kind of gelatinous, thick soup. This style of cooking sago is also used in Brunei, Malaysia, and Indonesia. It’s called papeda, bubur sagu, ambuyat, or linut, depending on the country.

In Malaysia, a popular fish cracker snack called keropok lekor uses sago as it’s binder. It’s used in a similar way to make pempek, an Indonesia fishcake dish.

Sago is often consumed in India during fasting periods as a light meal, but it’s also used in snack foods like sandige, a type of puffed chip.

In Thailand and China, sago is used as an alternative to tapioca in dishes like tapioca pudding, or to make see-through dumpling skin wrappers.

Gluten Free Sago Recipes

• Saksak (Papa New Guinea dumpling) from International Cuisine

• Sabudana khichdi from Swasthi’s Recipes

• Sago energy porridge from Alica’s Pepper Pot

• Sago and coconut pancakes with melted palm sugar from Messy Vegan Cook

• Papeda with turmeric fish soup from Cook Me Indonesian

• Sago at gulaman from Kawaling Pinoy

• Sabudana sandige (puffed sago chips) from Hebbar’s Kitchen

• Coconut mango sago pudding from Beyond Sweet and Savory

• Baked sago pudding from Mrs P’s Kitchen

• Taro sago dessert soup from The Woks of Life

• Sago vada (fritters) from Global Kitchen Travels

• Crystal zongzi (dumpling) from Lady and Pups

• Red bean soup from China Sichuan Food

• Sago plum pudding from Sheridan Rogers