One serving (133 grams) of Jowar Palak Khichdi gives 167 calories. Out of which carbohydrates comprise 114 calories, proteins account for 30 calories and remaining calories come from fat which is 22.5 calories. One serving of Jowar Palak Khichdi provides about 8.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Jowar Palak Khichdi recipe serves 6, makes 800 grams having 133 grams per serving.
167 calories for 1 serving of Jowar Palak Khichdi, Cholesterol 0 mg, Carbohydrates 28.6g, Protein 7.5g, Fat 2.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Jowar Palak Khichdi.
See jowar palak khichdi recipe | healthy jowar millet khichdi | palak jowari khichdi for pregnancy |
Is Jowar Palak Khichdi healthy?
Yes, this is healthy. But restrictions apply to some and switch to brown rice.
Let's understand the Ingredients.
What's good.
Health benefits of jowar, sorghum, white millet
1. Rich in Fiber : Jowar is a whole grain and is naturally high in Fibre. 100 grams of Jowar give 9.7 grams of Fibre. Being a whole grain, jowar retains most of the dietary fibre compared to refined grains.
2. Gluten Free : Being a whole grain and gluten free, it’s a healthy diet for all. Not only for those who are gluten intolerant but also those who want to live a healthy life style.
3. Good for Diabetics : Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Hence a good safe food for diabetics and also for those who want to live and eat healthy. Try https://www.tarladalal.com/Jowar-Roti-41569r
4. Reduces body Inflammation : Being high in phytochemical antioxidants which results in Jowar being anti inflammatory. Phytochemical are commonly found in fruits, vegetables, nuts, legumes, and grains and offer protection against cancer and heart disease.
5. Protein
Rich : One cup of Jowar (160 grams) has 16.8 grams of protein. Good source of protein for vegetarians.
6. Reduces Cancer Risk: Phytochemical present in Jowar reduce the oxidative damage of our cells resulting the lessening risk of cancer.
7. High in Magnesium : Since Jowar is rich in Mg which results in better calcium absorption in your body resulting in stronger bones.
8. Rich in Iron : 100 grams of Jowar contains 4.1 mg of iron. You need to pair with a Vitamin C source to enjoy the benefits of the iron.
9. Lowers Blood Pressure : Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So if you are suffering from High Blood Pressure and taking medication, then the medicine works by taking out the sodium and potassium from the kidneys. So you need to up your Potassium intake in this case.
10. Lowers Cholesterol : Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL)
11. Alkaline : Jowar is alkaline in nature and combats acidity. Acidity is a form of indigestion in which there is accumulation of acid leading to a burning sensation in the stomach and the digestive tract. The stomach periodically produces acid to aid digestion. It is when we don't eat at regular intervals or are excessively stressed the stomach produces more acids which harms our body.
11. Good for Endurance : Being high in fibre, protein, alkaline, lowering blood pressure means more RBC (red blood cells) to give energy. All these factors enhance performance of endurance athletes like runners, swimmers and bikers. Note that Jowar is a whole grain and they are always more healthier than its powdered form which is Jowar Flour.
Moong Dal ( Green Moong Dal ) : Moong dal or green moong dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells and is pregnancy friendly. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. Moong Dal is heart and diabetes friendly. Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements. See here for 9 fabulous benefits of Moong Dal.
Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it.
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 in Onions 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.
Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
Can diabetics, heart patients and over weight individuals have Jowar Palak Khichdi ?
Yes. Jowar is a whole grain and is naturally high in Fibre. 100 grams of Jowar give 9.7 grams of Fibre. Being a whole grain, jowar retains most of the dietary fibre compared to refined grains. Moong dal or green moong dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells and is pregnancy friendly.
Can healthy individuals have Jowar Palak Khichdi ?
Yes.
Jowar Palak Khichdi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 32% of RDA.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 32% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 29% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 29% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 23% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 22% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 18% of RDA.
- Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 14% of RDA.
What is a healthy accompaniment to this khichdi?
We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita.
Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |