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Jowar Palak Khichdi

 

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jowar palak khichdi recipe | healthy jowar millet khichdi | palak jowari khichdi for pregnancy | with 30 amazing images.

palak jowar khichadi is a very nutritious khichadi made with jowar millet and green gram dal with the goodness of palak. Learn how to make jowar palak khichdi recipe | healthy jowar millet khichdi | palak jowari khichdi for pregnancy |

jowar palak khichdi is a nutritious and tasty dish which is popular in India. This recipe is rich in fibre, antioxidants, vitamins, calcium and iron. Healthy jowar millet khichdi is made using simple ingredients.

jowar palak khichdi is a comforting one-dish meal, which you can serve for lunch or dinner. It has a great mouth-feel, and the combo of jowar with green moong dal also has a very good taste.

pro tips to make jowar palak khichdi: 1. Instead of jowar you can use bajra to make this recipe. 2. Instead of green moong dal you can use yellow moong dal to make this recipe. 3. You can also add any mixed chopped vegetables of your choice.

Enjoy jowar palak khichdi recipe | healthy jowar millet khichdi | palak jowari khichdi for pregnancy | with detailed step by step photos.

Jowar Palak Khichdi recipe - How to make Jowar Palak Khichdi

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One Dish Vegetarian MealsOne Meal Dinnercollection of khichdi recipesVitamin A Rich, Beta Carotene, RetinolPregnancy Folic Acid RichProtein Rich foods for PregnancyPregnancy Rice, Khichdi & Pulao

Preparation Time:    Cooking Time:    Total Time:    Makes 6 servings

Ingredients
Method
For jowar palak khichdi
    For jowar palak khichdi
  1. To make {span class="bold1"}jowar palak khichdi{/span}, soak the jowar in enough hot water for 8 hours. Once soaked, drain well.
  2. In a pressure cooker add the soaked jowar, green moong dal, turmeric, salt and 3 cups of water, mix well and pressure cook for 6 whistles.
  3. Allow the steam to escape before opening the lid.
  4. Heat ghee in a deep pan, add cumin seeds, garlic and green chillies, saute on medium flame for few seconds.
  5. Add onions and saute on medium flame for 2 minutes.
  6. Add tomatoes and saute on medium flame for another 1 minute.
  7. Add spinach puree, garam masala and salt to taste, cook on medium falme for 2 minutes.
  8. Add the cooked khichdi, mix well and cook on medium flame for 2 minutes.
  9. Serve {span class="bold1"}jowar palak khichdi{/span} hot garnished with coriander.

Jowar Palak Khichdi recipe with step by step photos

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what is jowar palak khichdi made of?
  1. See the below image of list of ingredients for making jowar palak khichdi. 

how to cook khichdi
  1. To make jowar palak khichdi, take ¾ cup jowar (white millet), in a deep bowl. Jowar has a chewy, hearty texture that helps to give the khichdi a satisfying bite. Jowar is a whole grain and is naturally high in Fibre. 100 grams of Jowar give 9.7 grams of Fibre.  One cup of Jowar (160 grams) has 16.8 grams of protein. Good source of protein for vegetarians. 
  2. Add in enough hot water and soak for 8 hours.
  3. Once soaked, drain well.
  4. In a pressure cooker add the soaked jowar. 
  5. Add ½ cup green moong dal (split green gram). 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.
  6. Add ½ tsp turmeric.
  7. Add salt to taste.
  8. Add 3 cups of water.
  9. Mix well and pressure cook for 6 whistles.
  10. Allow the steam to escape before opening the lid.

how to proceed to make khichdi
  1. Heat 2 tsp ghee in a deep pan. Ghee helps to give the khichdi a creamier and more luxurious texture. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts.
  2. Add 1 tsp cumin seeds.
  3. Add 2 tbsp finely chopped garlic.
  4. Add 2 tsp finely chopped green chillies. 
  5. Sauté on medium flame for few seconds.
  6. Add ½ cup finely chopped onions. 
  7. Sauté on medium flame for 2 minutes.
  8. Add ½ cup chopped tomatoes.
  9. Sauté on medium flame for another 1 minute.
  10. Add 1/2 cup spinach (palak) puree. The bright green color of spinach adds a pop of color to the khichdi, making it more visually appealing. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
  11. Add ¼ tsp garam masala.
  12. Add salt to taste.
  13. Cook on medium flame for 2 minutes.
  14. Add the cooked khichdi.
  15. Mix well and cook on medium flame for 2 minutes.
  16. Add garnished with coriander.
  17. Serve jowar palak khichdi hot garnished with coriander.

pro tips to make jowar palak khichdi
  1. Instead of jowar you can use bajra to make this recipe.
  2. Instead of green moong dal you can use yellow moong dal to make this recipe.
  3. You can also add any mixed chopped vegetables of your choice.
  4. Jowar has a chewy, hearty texture that helps to give the khichdi a satisfying bite. Jowar is a whole grain and is naturally high in Fibre. 100 grams of Jowar give 9.7 grams of Fibre.  One cup of Jowar (160 grams) has 16.8 grams of protein. Good source of protein for vegetarians. 
  5. Heat 2 tsp ghee in a deep pan. Ghee helps to give the khichdi a creamier and more luxurious texture. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts.
  6. Add ½ cup green moong dal (split green gram). 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.
  7. Add 1/2 cup spinach (palak) puree. The bright green color of spinach adds a pop of color to the khichdi, making it more visually appealing. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.

benefits of jowar palak khichdi
  1. Jowar Palak Khichdi  is rich in Folic Acid, Vitamin A, Vitamin B1, Phosphorus, Magnesium, Fiber
    1. 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.
    2. 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.
    3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 29% of RDA.
    4. Phosphorus : Phosphorus works closely with calcium to build bones. 23% of RDA.
    5. 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.
    6. 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.

Nutrient values per serving
Energy167 cal
Protein7.5 g
Carbohydrates28.6 g
Fiber4.5 g
Fat2.5 g
Cholesterol0 mg
Vitamin A1380 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B31.3 mg
Vitamin C13 mg
Folic Acid64.1 mcg
Calcium54.3 mg
Iron2.4 mg
Magnesium78 mg
Phosphorus135.1 mg
Sodium22.4 mg
Potassium327.4 mg
Zinc1 mg
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