Jowar Khichdi recipe for weight loss

  • Prep Time
    10 hours
  • Cook Time
    20 min
  • Serving
    2
  • View
    232

Single serving of this jowar khichdi recipe 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

  1. Sorghum millets is also known as Jowar.
  2. Sorghum is rich in fiber, it provides 10.22 gm fiber per 100 grams serving.
  3. Sorghum is a gluten free grain, so those who are gluten intolerant they can also have sorghum.
  4. 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

Read more weight loss recipes

Ingredients

Ingredients of Jowar Khichdi

Nutrition

Serving size – A single serving of Jowar Khichdi

  • Daily Value*
  • Calories - 302.89 kCal, which is 15.14 % of the daily value for RDA of 2000 kCal
  • Protein - 14.32 gm, that is 19.09 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 46.64 gm, around 16.96 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 5.83 gm, approximately 8.74 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 10.09 gm, nearly 26.55 % of the daily value for RDA of 38 gm
  • Vitamin A - 102.8 mcg, roughly 11.42 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.35 mg, almost 29.17 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.21 mg, which is 16.15 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 2.05 mg, that is 12.81 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.33 mg, around 25.38 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 92.71 mcg, approximately 23.18 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0.07 mcg, nearly 2.92 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 50.64 mg, roughly 126.60 % of the daily value for RDA of 40 mg
  • Vitamin D - 8.47 mcg, almost 169.40 % of the daily value for RDA of 5 mcg
  • Vitamin E - 0.25 mg, which is 16.67 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 42.51 mcg, that is 35.43 % of the daily value for RDA of 120 mcg
  • Calcium - 124.69 mg, around 12.47 % of the daily value for RDA of 1000 mg
  • Phosphorus - 301.55 mg, approximately 43.08 % of the daily value for RDA of 700 mg
  • Iron - 3.33 mg, nearly 41.63 % of the daily value for RDA of 8 mg
  • Magnesium - 117.16 mg, roughly 29.29 % of the daily value for RDA of 400 mg
  • Copper - 580 mcg, almost 64.44 % of the daily value for RDA of 900 mcg
  • Manganese - 0.94 mg, which is 40.87 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.08 mcg, that is 0.18 % of the daily value for RDA of 45 mcg
  • Zinc - 1.84 mg, around 16.73 % of the daily value for RDA of 11 mg
  • Chromium - 0.04 mcg, approximately 0.11 % of the daily value for RDA of 35 mcg
  • Selenium - 23.47 mcg, nearly 42.67 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 2.08 gm, roughly 20.80 % of the daily value for RDA of 10 gm
  • VitaminB7 - 5.06 mcg, almost 16.87 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 4.24 gm, which is 7.07 % of the daily value for RDA of 60 gm
  • Cholesterol - 7.5 mg, that is 30.00 % of the daily value for RDA of 25 mg
  • Potassium - 778.3 mg, around 16.56 % of the daily value for RDA of 4700 mg
  • Sodium - 42.23 mg, approximately 2.82 % of the daily value for RDA of 1500 mg
  • Omega 3 - 89.37 mg, nearly 14.90 % of the daily value for RDA of 600 mg
  • Omega 6 - 446.67 mg, roughly 74.45 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age, and physical activities. Nutritional values of this jowar khichdi are approximate. Readers may calculate the nutritional values to their satisfaction based on the local food data and compare with RDA values as set by the local health authority from time to time.

    Cooking method

    Step 1

    The simple method to make jowar khichdi is just add jowar dalia, moong dal and vegetables in pressure cooker and cook it.

    Step 2

    To make this jowar khichdi we need jowar dalia or jowar semolina, which we can directly purchase from market.

    Step 3

    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.

    Step 4

    Take a bowl, add ¼ cup jowar.

    Step 5

    Wash it 2 to 3 times.

    Step 6

    Then add sufficient water to it and soak for overnight.

    Step 7

    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.

    Step 8

    Next morning if you see here jowar is soaked properly.

    Step 9

    Wash it one more time, strain the water.

    Step 10

    Take a cotton cloth, spread it on the kitchen top, add soaked jowar to it.

    Step 11

    Let it dry for 30 min.

    Step 12

    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).

    Step 13

    If you take ¼ cup sorghum and make semolina as described, you may get little below a half cup sorghum semolina.

    Step 14

    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.

    Step 15

    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.

    Step 16

    And one more thing I noticed when I cook jowar khichdi in clay pot it tastes much better than I cook in other pans.

    Step 17

    Heat the pan, add 1 spoon ghee, cumin seeds and green chili.

    Step 18

    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.

    Step 19

    Now add chopped capsicum, chopped carrot and tomato, salt as per taste, coriander powder, garam masala, turmeric, mix well.

    Step 20

    Cover and cook for 5 mins.

    Step 21

    Now add sorghum semolina and split green gram, roast it for 2 to 3 min.

    Step 22

    Mix well and add 3 cups water. If you want thick paste, then add 1/2 cup less water.

    Step 23

    Stir well, cover and cook for 20 minutes.

    Step 24

    Jowar khichdi is ready. Garnish with coriander leaves. Serve hot with raita.

    Step 25

    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.

    Step 26

    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.

    Step 27

    This jowar khichdi is a very tasty healthy breakfast idea for your veg diet plan.

    Download PDF

    You May Also Like

    Leave a Review

    Your email address will not be published. Required fields are marked *

    X