Nutritional Facts of Jowar and Vegetable Porridge

This calorie page has been viewed 620 times Last Updated : Apr 15,2019




COURSE
Low Cal Breakfast
COURSE
Breakfast Cereals
COOKING METHOD
Pressure Cooker
Jowar and Vegetable Porridge

 

 

If you're bored of the regular breakfast dishes, try this new healthy recipe made using jowar. Jowar is a nutritious cereal with plenty of protein, iron and fibre. The vegetables improve its vitamin A, fibre, folic acid and iron. This vegetable porridge accompanied by a fruit is sure to keep you satiated till lunch and prevent you from bingeing on unhealthy mid-morning snacks like biscuits, nuts, chips etc.

Yes, this is healthy. But restrictions apply to some.

 

Let's understand the Ingredients.

What's good.

1. Jowar Flour Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See detailed benefits of jowar

2. Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Can diabetics, heart patients and over weight individuals have Jowar Vegetable Porridge  ?

Yes, this recipe is good for diabetics, heart and weight loss. Jowar Flour Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin and hence good for diabetics but use in limited quantity.  Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas

Can healthy individuals have Jowar Vegetable Porridge ?

Yes, this recipe is healthy.

 

Value per per serving% Daily Values
Energy103 cal5%
Protein3.3 g6%
Carbohydrates18.6 g6%
Fiber3.7 g15%
Fat1.7 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A305.3 mcg6%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C11 mg28%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)11.9 mcg6%
MINERALS
Calcium26.9 mg4%
Iron1.3 mg6%
Magnesium45 mg13%
Phosphorus108.7 mg18%
Sodium11 mg1%
Potassium79.9 mg2%
Zinc0.4 mg4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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