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Jowar Vegetable Khichdi, Healthy Millets Khichdi

 

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jowar vegetable khichdi recipe | jowar khichdi | healthy millets khichdi | jowar khichdi for weight loss |

jowar vegetable khichdi recipe | jowar khichdi | healthy millets khichdi | jowar khichdi for weight loss is a nourishing high fibre meal in itself. Learn how to make jowar khichdi.

To make jowar vegetable khichdi, soak the whole jowar overnight in enough water. Next day, drain all the water. Combine soaked and drained jowar, 1 cup of water and salt in a pressure cooker, mix well and pressure cook for 5 whistles. Allow the steam to escape before opening the lid. Keep the cooked whole jowar aside without draining the water. Heat the oil in a broad non-stick pan and add the cumin seeds. When the seeds crackle, add the asafoetida, green chillies, red, green, yellow capsicum and the zucchini and sauté on a medium flame for 1 to 2 minutes. Add a little salt, cooked jowar (along with the water), mix well and cook on a medium flame for 3 to 4 minutes or till the water dries up, while stirring occasionally. Add the milk, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the coriander, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Serve immediately.

A tasty one dish meal made of healthy jowar, the jowar khichdi is also quite exotic due to the choice of veggies used in it. Coloured capsicum and zucchini bring in not just colour but also a host of beneficial nutrients and antioxidants, just as the whole grain makes the jowar khichdi rich in protein, fibre and iron.

You will realize that healthy millets khichdi, has a very unique texture in comparison to other khichdi made usually in most households. The grains of whole jowar are separate and lend an appealing mouthfeel.

This jowar khichdi for weight loss is a wise indulgence for diabetics and heart patients too. The fiber in it will help manage blood sugar levels as well as blood cholesterol levels.

Tips for jowar vegetable khichdi. 1. The jowar has to be soaked for at least 8 hours. So plan for it in advance. 2. Zucchini can be replaced with finely chopped broccoli.

Enjoy jowar vegetable khichdi recipe | jowar khichdi | healthy millets khichdi | jowar khichdi for weight loss | with step by step photos.

Jowar Vegetable Khichdi, Healthy Millets Khichdi recipe - How to make Jowar Vegetable Khichdi, Healthy Millets Khichdi

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collection of khichdi recipesIndian Pressure CookerHealthy Pressure CookerPressure CookerNon-stick PanHigh Fiber Foods for KidsKids Weight Loss

Preparation Time:    Cooking Time:    Total Time:    Makes 2 servings

Ingredients


For Jowar Vegetable Khichdi
1/2 cup whole jowar (white millet)
1/4 cup finely chopped red capsicum
1/4 cup finely chopped green capsicum
1/4 cup finely chopped yellow capsicum
1/4 cup finely chopped zucchini
salt to taste
1 tsp oil
1 tsp cumin seeds (jeera)
2 tsp finely chopped green chillies
1/4 tsp asafoetida (hing)
1/2 cup milk
1/4 cup chopped coriander (dhania)

Method
For jowar vegetable khichdi
    For jowar vegetable khichdi
  1. To make {span class="bold1"}jowar vegetable khichdi{/span}, soak the whole jowar overnight in enough water. Next day, drain all the water.
  2. Combine soaked and drained jowar, 1 cup of water and salt in a pressure cooker, mix well and pressure cook for 5 whistles.
  3. Allow the steam to escape before opening the lid. Keep the cooked whole jowar aside without draining the water.
  4. Heat the oil in a broad non-stick pan and add the cumin seeds.
  5. When the seeds crackle, add the asafoetida, green chillies, red, green, yellow capsicum and the zucchini and sauté on a medium flame for 1 to 2 minutes.
  6. Add a little salt, cooked jowar (along with the water), mix well and cook on a medium flame for 3 to 4 minutes or till the water dries up, while stirring occasionally.
  7. Add the milk, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  8. Add the coriander, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  9. Serve the {span class="bold1"}jowar vegetable khichdi{/span} immediately.

Jowar and Vegetable Khichdi Video by Tarla Dalal

Jowar Vegetable Khichdi, Healthy Millets Khichdi recipe with step by step photos

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What is jowar vegetable khichdi made off?
  1. What is jowar vegetable khichdi  made off?  healthy millets khichdi  is made from 1/2 cup whole jowar (white millet), 1/4 cup finely chopped red capsicum, 1/4 cup finely chopped green capsicum, 1/4 cup finely chopped yellow capsicum, 1/4 cup finely chopped zucchini (unpeeled), salt to taste, 1 tsp oil, 1 tsp cumin seeds (jeera), 2 tsp finely chopped green chillies, 1/4 tsp asafoetida (hing), 1/2 cup milk and 1/4 cup chopped coriander (dhania).

What is Khichdi ?
  1. Think comfort food, and khichdi is the first option that comes to mind. Easy to make, a one pot dish dinner, and a one dish meal, the khichdi is the epitome of convenience. Breakfast, brunch, supper or dinner, if you want a simple meal in a hurry, look no further than the humble khichdi.    Khichdi is usually made with a combination of grains and dals, cooked till soft and mushy, just a little thicker than porridge. This makes it comforting to the palate and easy to digest too. Most commonly, khichdi is made of rice and moong dal. This Dal Khichdi is perhaps the homeliest meal that one can think of, the only food you can think of having after a bout of fever or a depressing day! 

What is jowar?
  1. This is what jowar looks like. Jowar is one of the five top cereal crops in the world, along with wheat, oats, corn and barley. It  is extremely drought tolerant, making it an excellent choice for arid and dry areas. You can simply dry roast jowar grains and blend them into a smooth powder to make Jowar flour. 
  2. Put jowar in a glass bowl full of water. As you can see it's fairly clean. If you want you can change the water once.
  3. Cover and soak for 8 hours or overnight. 
  4. This is what the soaked jowar looks like.
  5. Drain.
  6. Keep aside.

Why jowar is good for you?
  1. Jowar 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 jowar roti recipe

Pressure cooking the jowar
  1. In a pressure cooker put the soaked and drained jowar.
  2. Add 1 cup of water.
  3. Add salt to taste.
  4. Mix well.
  5. Pressure cook for 5 whistles. Allow the steam to escape before opening the lid. 
  6. Keep the cooked whole jowar aside without draining the water.
     

Cooking the jowar vegetable khichdi
  1. To make jowar vegetable khichdi recipe | jowar khichdi | healthy millets khichdi | jowar khichdi for weight loss |  heat 1 tsp oil in a broad non-stick pan.
  2. Add 1 tsp cumin seeds (jeera).
  3. Let the cumin seeds crackle.
  4. Add 1/4 tsp asafoetida (hing).
  5. Add 2 tsp finely chopped green chillies. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 
  6. Add 1/4 cup finely chopped red capsicum. Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum. 
  7. Add 1/4 cup finely chopped green capsicum.
  8. Add 1/4 cup finely chopped yellow capsicum.
  9. Add 1/4 cup finely chopped zucchini (unpeeled).  Zucchini, as a matter of fact, is a water-filled low calorie vegetable which is sure to keep you full for long time. It can be considered as a low carb, non-starchy vegetable which can be a healthy addition to weight loss diets and low carb diets. Zucchini, like apple and pear, are rich in fiber pectin. This is a polysaccharide responsible for lowering cholesterol and keeping your arteries free of plaque.  Zucchini’s water content plays the major role here. The high water content is necessary to bind stools and enhance its easy movement through the digestive tract. This is the same reason why zucchini is suggested for digestive ailments like constipation, Irritable Bowel Syndrome (IBS) and leaky gut syndrome. Managing blood sugar well needs high fiber and less carbs. Zucchini fulfils both these criteria. See detailed benefits of Zucchini. 
  10. Sauté on a medium flame for 1 to 2 minutes.
  11. Add little salt.
  12. Add cooked jowar (along with the water).
  13. Mix well.
  14. Cook on a medium flame for 3 to 4 minutes or till the water dries up, while stirring occasionally.
  15. Add 1/2 cup milk. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk. 
  16. Mix well.
  17. Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  18. Add 1/4 cup chopped coriander (dhania). Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 
  19. Mix well.
  20. Cook on a medium flame for 2 minutes, while stirring occasionally.
  21. Serve jowar vegetable khichdi recipe | jowar khichdi | healthy millets khichdi | jowar khichdi for weight loss |  immediately with a bowl of homemade curds or low fat curds.

pro tips for jowar vegetable khichdi
  1. The jowar has to be soaked for at least 8 hours. So plan for it in advance.
  2. Zucchini can be replaced with finely chopped broccoli.  

Health benefits of jowar vegetable khichdi
  1. Jowar Vegetable Khichdi – a healthy meal.
  2. Jowar lends appreciable amount of fibre, which is beneficial for diabetes and cholesterol management. 
  3. The coloured capsicum are a very good source of vitamin C, a nutrient which helps to build our immunity. 
  4. Calcium, iron, magnesium, phosphorus and zinc are other key nutrients you can gain from this healthy khichdi. 
  5. Enjoy it as a one dish meal. 

jowar vegetable khichdi rich in
  1. Jowar Vegetable Khichdi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 40% of RDA.
    2. Phosphorus : Phosphorus works closely with calcium to build bones. 30% of RDA.
    3. 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). 25% of RDA.
    4. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 21% of RDA.
    5. 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. 21% of RDA.
Nutrient values per serving
Energy239 cal
Protein7.3 g
Carbohydrates35 g
Fiber5.3 g
Fat6.7 g
Cholesterol8 mg
Vitamin A539 mcg
Vitamin B10.4 mg
Vitamin B20.1 mg
Vitamin B31.5 mg
Vitamin C71.5 mg
Folic Acid21.9 mcg
Calcium127.7 mg
Iron2.1 mg
Magnesium88.6 mg
Phosphorus177.9 mg
Sodium17.2 mg
Potassium227.9 mg
Zinc0.8 mg
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Reviews

Jowar and Vegetable Khichdi
 on 16 Apr 19 01:35 PM
5

Jowar and Vegetable Khichdi
 on 23 Nov 17 08:31 PM
5

Tarla Dalal
24 Nov 17 10:31 AM
   Hi Tandon, we are delighted you loved the Khichdi recipe. Please keep posting your comments on recipes you have tried and loved. Happy Cooking.
Jowar and Vegetable Khichdi
 on 22 Jul 15 08:58 AM
5

This Khichdi hass very easy and healthy recipe- great for kids and health conscious people. It is a part of my weekly menu. thank you!
Edited after original posting.
Jowar Khichdi
 on 09 Jul 14 12:26 PM
5

Crunchy and heavy Jowar and Vegetable Khichdi....full of nutrients and energy...it's just yummy!
Jowar Khichdi
 on 11 Jul 13 10:22 AM
5

Jowar is extremely healthy and forms a great base for a khichdi. You can toss in any vegetables to this and they will taste well. We eat this often.