- October 22, 2021
- by Smriti Indarapu
- 0 Like
- 0 / 5
- Cuisine: Indian
- Difficulty: Medium
Prep Time30 hours
Cook Time15 Min
A single serving of Sorghum popcorn will get nearly 137 kCal. Sorghum popcorn recipe is healthy and easy to prepare recipe and I have made it in a bhelpuri style. We can make this recipe within 5 minutes. Sorghum in Hindi is also called jowar. In my mother-in-law’s place, we make jowar popcorn recipe during Nag Panchami. In Telegu we call jowar popcorn as Jonna pelalu. It is a very healthy and tasty snack. My 6 years son Mrutyunjay loved and ate all when I prepared hot and fresh jowar popcorn even without adding any other ingredients or butter.
Usually, we make popcorn with corn kernels, but today I am going to make popcorn from sorghum or rather say popped sorghum. Sorghum or Jowar is what it is called in Hindi, is millet and also known as great millet. It is loaded with proteins and fiber and it is a gluten-free grain.
To make Sorghum popcorn, you need to add jowar popcorn, some veggies, salt to taste and, mix it. That’s it, friends, Sorghum popcorn is ready to serve. So, let’s see how to make Sorghum popcorn in a step-by-step process. Before jumping to the recipe first will see the health benefits of sorghum or great millet.
Highlights of Sorghum popcorn
- Helps in weight loss – a single serving of Sorghum popcorn bhel puri gives only 137 calories. It is a low-calorie snack best for those who are looking for how to lose weight fast, they can also add this recipe to their weight loss diet plan.
- Loaded with fiber – Sorghum popcorn bhel puri is loaded with fiber, in a single serving, this bhel gives 5.27 grams of fiber, and soluble fiber nearly 1.19 grams. As we all know if we add fiber-rich foods to our diet, it makes us feel full for a longer period. Helps to prevent constipation. Soluble fiber helps to control blood sugar levels. Helps to control cholesterol levels.
- Loaded with antioxidants – As we know jowar is loaded with antioxidants such as magnesium, copper, zinc, calcium, it helps to fight free radicals and improves immunity.
So let us look at how to make Sorghum popcorn bhel puri.
Best time to take sorghum popcorn – Mid-morning or evening snack
It is a single serving so you can have all this jowar Sorghum popcorn in your diet during mid-morning or as evening snacks.
Read more healthy recipes
Ingredient of Sorghum popcorn bhel puri
Sorghum popcorn bhel nutrition compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 medium bowl sorghum popcorm
Calories in sorghum popcorm
a. Calories in sorghum popcorm are 137.83 kCal; as much as 6.89 % of male DRI of 2000 kCal. Therefore, it can attain 9.19 % of female DRI of 1500 kCal.
b. Protein forms 11.46 % of the calories
c. Carbs form 110.11 % of the calories in sorghum popcorm.
d. Fats form 4.51 % of the calories.
Macros in sorghum popcorm
a. Protein in sorghum popcorm – 3.95 gm, particularly 5.27 % of male DRI of 75 gm. Further, it can complete 7.02 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in sorghum popcorm – 37.94 gm, therefore, is 13.80 % of male DRI of 275 gm. Therefore, it can achieve 18.40 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in sorghum popcorm – 0.69 gm, notably 1.03 % of male DRI of 66.67 gm. As a result, a woman gets 1.38 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in sorghum popcorm – 5.27 gm, thus is, 13.87 % of male DRI of 38 gm. Consequently, females get 21.08 % of female DRI of 25 gm.
e. Soluble Fibre – 1.19 gm, particularly 11.90 % of male DRI of 10 gm. Consequently, females will get as much as 12.07 % of female DRI of 9.86 gm.
f. Total Free Sugar – 3.82 gm, which is not only 6.37 % of male DRI of 60 gm but also 7.64 % of female DRI of 50 gm.
Vitamins in sorghum popcorm
a. Vitamin A – 27.28 mcg, as much as 3.03 % of male DRI of 900 mcg. Furthermore, women can get as much as 3.90 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.15 mg, particularly 12.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 13.64 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.05 mg, therefore, is 3.85 % of male DRI of 1.3 mg. Besides, women also get 4.55 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.95 mg, notably 5.94 % of male DRI of 16 mg and 6.79 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.18 mg, thus is, 13.85 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 1.89 mcg, therefore, is 6.30 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 34.22 mcg, as much as 8.56 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 34.8 mg, therefore, is 38.67 % of male DRI of 90 mg. Further, it is 46.40 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 6.15 mcg, notably 123.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.26 mg, thus is, 1.73 % of DRI of 15 mg for males and females.
l. Vitamin K – 24.1 mcg, as much as 20.08 % of male DRI of 120 mcg and 26.78 % of female DRI of 90 mcg.
Minerals in sorghum popcorm
a. Calcium – 26.57 mg, particularly 2.66 % of DRI of 1000 mg for males and females.
b. Phosphorus – 102.7 mg, therefore, is 14.67 % of DRI of 700 mg for males and females.
c. Iron – 1.52 mg, notably 19.00 % of male DRI of 8 mg and 8.44 % of female DRI of 18 mg.
d. Magnesium – 54.71 mg, thus is, 13.68 % of male DRI of 400 mg and 17.65 % of female DRI of 310 mg.
e. Copper – 210 mcg, as much as 23.33 % of DRI of 900 mcg for males and females.
f. Manganese – 0.55 mg, particularly 23.91 % of male DRI of 2.3 mg and 30.56 % of female DRI of 1.8 mg.
g. Molybdenum – 0.01 mcg, therefore, is 0.02 % of DRI of 45 mcg for males and females.
h. Zinc – 0.78 mg, notably 7.09 % of male DRI of 11 mg. At the same time, women get 9.75 % of female DRI of 8 mg.
i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.
j. Selenium – 8.03 mcg, as much as 14.60 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0 mg,
l. Potassium – 244.3 mg, as much as 5.20 % of DRI of 4700 mg for males and females.
m. Sodium – 16.15 mg, particularly 1.08 % of DRI of 1500 mg for males and females.
n. Omega 3 – 14.8 mg, therefore, is 2.47 % of DRI of 600 mg for males and females,
o. Omega 6 – 218.46 mg, not only 36.41 % of DRI of 600 mg for males and females.
When we are having high fiber food it is very important to take enough water. This will make sure that fibrous foods are processed properly in the body. Otherwise, it may lead to constipation.
Frequently Asked Questions
Is sorghum better than popcorn?
Sorghum is a naturally occurring grain that may be made into an appetizingly crispy popped snack. 50 grams of sorghum gives 166.95 kCal of Energy, 4.99 gm of protein, 33.84 gm of Carbohydrate, 0.87 gm of fat, 5.11 gm of Total Fiber, and 0.87 gm of Soluble Fiber. Whereas 50 grams of corn gives 166.95 kCal of Energy, 4.40 gm of protein, 32.39 gm of carbohydrates, 1.89 gm of fat, 6.12 gm of Total Fiber, and 0.47 gm of Soluble Fiber.
In terms of calories both the sorghum and corn are at par but the Sorghum has fewer fats than the corn. Moreover, sorghum is hull-free; hence it pops a little smaller, softer, and has more available nutrition than normal popcorn.
Can you pop sorghum in a popcorn popper?
Yes, sorghum popcorn pops pretty well in the popcorn popper. There may be some sorghum that does not pop but you will find that most of them do. It is better to pop them at only 1 or 2 spoons at a time as I did in the pan. You can also try popping the unpopped in a second attempt after straining the popped ones. Popper may need preheating of a minute before you add. Everything shall be the same as you make regular popcorn.
First will see how to make Popped Sorghum First will see how to make Popped Sorghum
Take a pan add 3 cups water and boil it.
Then add Jowar to it. To make popcorn I am taking 1 cup sorghum. However, Sorghum popcorn bhel puri we need only 30 grams of raw sorghum, remaining sorghum popcorn you can have on other days. This will save your time and energy.
Switch off the gas flame, cover the pan and leave it for 5 - 6 hours.
After that wash the jowar in running water.
Take a strainer to separate the jowar and water.
Take a fresh cotton cloth spread it on the floor, spread the strained jowar over the cloth. Leave it for 24 hours.
The next day our jowar grain is ready, now we can easily make popcorn from this jowar. It is very important to soak jowar and complete dry before roasting, if we follow this process almost 90% jowar popped.
Take a thick bottom pan, heat it in high flame. Once the pan gets hot, take some jowar grains, add them to the pan, cover it with a cloth as shown. With the spatula roast it with light pressure. When we cover cotton cloths, popped jowar will not go out of the pan.
You will notice jowar grain is starting popping, and our jowar popcorn is ready.
Remember don’t pop all the jowar at one time, take only a few grains and pop you have to do this process in batches only. Otherwise, jowar will not pop properly.
Our jowar popcorn is ready. Once it cools down store it in a box and you can have it as snacks.
Now let’s make jowar Sorghum popcorn bhel puri.
Take a bowl add 2 cups popped sorghum, add finely chopped onions (4 spoons), finely chopped tomato (2 spoons), finely chopped green mango (4 spoons), finely chopped green chili, mint leaves, and coriander leaves, add cumin powder ¼ tsp, salt as per taste.
Mix well Our healthy jowar Sorghum popcorn is ready to serve.
Serve it immediately to enjoy its fresh and crisp taste.
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