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Prep Time10 hours
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Cook Time20 min
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Serving2
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Single serving of this jowar khichdi for weight loss provides 302 kcal, however it provides 26% of the fiber required for an adult male. Normally khichdi is made up from moong dal and rice. I am using here jowar (sorghum) and hence the name jowar khichdi. Jowar is also known as sorghum in English or we call it as great millet. In Telegu jowar is known as Jonna. Along with sorghum, I am using split green gram and many vegetables to make jonna khichdi.
Jowar khichdi | Sorghum moong dal khichdi | Jonna khichdi | Khichdi
Known facts about Sorghum
a. Sorghum millets is also known as Jowar.
b. Sorghum is rich in fiber, it provides 10.22 gm fiber per 100 grams serving.
c. Sorghum is a gluten free grain, so those who are gluten intolerant they can also have sorghum.
d. Jowar is a low GI food, best for diabetes as it raises the glucose level slowly.
Best time to take Jowar Khichdi – Lunch or dinner
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Ingredients
Ingredients of Jowar Khichdi
Jowar khichdi for weight loss nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 bowl jowar khichdi
Calories in jowar khichdi
a. Calories in jowar khichdi are 302.89 kCal; as much as 15.14 % of male DRI of 2000 kCal. Therefore, it can attain 20.19 % of female DRI of 1500 kCal.
b. Protein forms 18.91 % of the calories
c. Carbs form 61.59 % of the calories in jowar khichdi.
d. Fats form 17.32 % of the calories.
Macros in jowar khichdi
a. Protein in jowar khichdi – 14.32 gm, particularly 19.09 % of male DRI of 75 gm. Further, it can complete 25.46 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in jowar khichdi – 46.64 gm, therefore, is 16.96 % of male DRI of 275 gm. Therefore, it can achieve 22.61 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in jowar khichdi – 5.83 gm, notably 8.74 % of male DRI of 66.67 gm. As a result, a woman gets 11.66 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in jowar khichdi – 10.09 gm, thus is, 26.55 % of male DRI of 38 gm. Consequently, females get 40.36 % of female DRI of 25 gm.
e. Soluble Fibre – 2.08 gm, particularly 20.80 % of male DRI of 10 gm. Consequently, females will get as much as 21.10 % of female DRI of 9.86 gm.
f. Total Free Sugar – 4.24 gm, which is not only 7.07 % of male DRI of 60 gm but also 8.48 % of female DRI of 50 gm.
Vitamins in jowar khichdi
a. Vitamin A – 102.8 mcg, as much as 11.42 % of male DRI of 900 mcg. Furthermore, women can get as much as 14.69 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.35 mg, particularly 29.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 31.82 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.21 mg, therefore, is 16.15 % of male DRI of 1.3 mg. Besides, women also get 19.09 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.05 mg, notably 12.81 % of male DRI of 16 mg and 14.64 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.33 mg, thus is, 25.38 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 5.06 mcg, therefore, is 16.87 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 92.71 mcg, as much as 23.18 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.07 mcg, particularly 2.92 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 50.64 mg, therefore, is 56.27 % of male DRI of 90 mg. Further, it is 67.52 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 8.47 mcg, notably 169.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.25 mg, thus is, 1.67 % of DRI of 15 mg for males and females.
l. Vitamin K – 42.51 mcg, as much as 35.43 % of male DRI of 120 mcg and 47.23 % of female DRI of 90 mcg.
Minerals in jowar khichdi
a. Calcium – 124.69 mg, particularly 12.47 % of DRI of 1000 mg for males and females.
b. Phosphorus – 301.55 mg, therefore, is 43.08 % of DRI of 700 mg for males and females.
c. Iron – 3.33 mg, notably 41.63 % of male DRI of 8 mg and 18.50 % of female DRI of 18 mg.
d. Magnesium – 117.16 mg, thus is, 29.29 % of male DRI of 400 mg and 37.79 % of female DRI of 310 mg.
e. Copper – 580 mcg, as much as 64.44 % of DRI of 900 mcg for males and females.
f. Manganese – 0.94 mg, particularly 40.87 % of male DRI of 2.3 mg and 52.22 % of female DRI of 1.8 mg.
g. Molybdenum – 0.08 mcg, therefore, is 0.18 % of DRI of 45 mcg for males and females.
h. Zinc – 1.84 mg, notably 16.73 % of male DRI of 11 mg. At the same time, women get 23.00 % of female DRI of 8 mg.
i. Chromium – 40 mcg, thus is, 114.29 % of male DRI of 35 mcg. Besides, women too get 160.00 % of female DRI of 25 mcg.
j. Selenium – 23.47 mcg, as much as 42.67 % of DRI of 55 mcg for males and females.
k. Cholesterol – 7.5 mg,
l. Potassium – 778.3 mg, as much as 16.56 % of DRI of 4700 mg for males and females.
m. Sodium – 42.23 mg, particularly 2.82 % of DRI of 1500 mg for males and females.
n. Omega 3 – 89.37 mg, therefore, is 14.90 % of DRI of 600 mg for males and females,
o. Omega 6 – 446.67 mg, not only 74.45 % of DRI of 600 mg for males and females.
Disclaimer
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of jowar khichdi are approximate and may have variance.
Directions
The simple method to make jowar khichdi is just add jowar dalia, moong dal and vegetables in pressure cooker and cook it.
To make this jowar khichdi we need jowar dalia or jowar semolina, which we can directly purchase from market.
In case you didn’t get jowar dalia, no worries we can easily make it at home. Let’s see how to make jowar dalia.
Take a bowl, add ¼ cup jowar.
Wash it 2 to 3 times.
Then add sufficient water to it and soak for overnight.
Note – It is very essential to soak sorghum at least for 8 to 10 hours before cooking, otherwise jowar khichdi may not get digested properly. Soaking jowar helps in fast cooking and makes jowar khichdi easy to digest.
Next morning if you see here jowar is soaked properly.
Wash it one more time, strain the water.
Take a cotton cloth, spread it on the kitchen top, add soaked jowar to it.
Let it dry for 30 min.
Now the jowar is completely dry, add it in mixer jar grind it for 30 seconds and sorghum semolina is ready. Add it to a plate and remove outer layer of sorghum that is not grinded (if necessary).
If you take ¼ cup sorghum and make semolina as described, you may get little below a half cup sorghum semolina.
Now let’s see how to make jowar khichdi. Take a bowl add ¼ th cup split green gram and wash it, keep it aside.
You can make this recipe directly in pressure cooker, it love to make curries and khichdi in my clay pot, yes it takes little more time then pressure cooker, but when we cook food in clay pots, we usually use slow flame only, so the nutrition loss will be less.
And one more thing I noticed when I cook jowar khichdi in clay pot it tastes much better than I cook in other pans.
Heat the pan, add 1 spoon ghee, cumin seeds and green chili.
Then add chopped onions, once the onions are cooked, then add green peas. If you don’t have fresh green peas available, you can use frozen green peas. Cook 2 to 3 minutes.
Now add chopped capsicum, chopped carrot and tomato, salt as per taste, coriander powder, garam masala, turmeric, mix well.
Cover and cook for 5 mins.
Now add sorghum semolina and split green gram, roast it for 2 to 3 min.
Mix well and add 3 cups water. If you want thick paste, then add 1/2 cup less water.
Stir well, cover and cook for 20 minutes.
Jowar khichdi is ready. Garnish with coriander leaves. Serve hot with raita.
To make raita, mix curd, grated cucumber, coriander leaves and add salt as per taste. If you want, you may add green chili for taste enhancement.
If you are making recipe in a clay pot, always put flame on low. This would preserve nutritional loss apart from increasing life of clay pot.
This jowar khichdi is a very tasty healthy breakfast idea for your veg diet plan.
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