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jowar vegetable porridge recipe | healthy jowar upma for weight loss | sorghum porridge |


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Jowar and Vegetable Porridge

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જુવાર અને વેજીટેબલના પૉરિજ - ગુજરાતી માં વાંચો (Jowar and Vegetable Porridge in Gujarati) 

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jowar vegetable porridge recipe | healthy jowar upma for weight loss | sorghum porridge | with 27 amazing images.

jowar vegetable porridge recipe | healthy jowar upma for weight loss | sorghum porridge is a healthy breakfast option. Learn how to make healthy jowar upma for weight loss.

To make jowar vegetable porridge, combine the powdered jowar, salt with 3 cups of water in a pressure cooker, mix well and pressure cook for 4 whistles. Allow the steam to escape before opening the lid. Heat the oil in a deep pan and add the mustard seeds and asafoetida. When the mustard seeds crackle, add the mixed vegetables and sauté on a medium flame for 3 to 4 minutes. Add the cooked jowar mixture, 1½ cups of water and salt, mix well and simmer for 8 to 10 minutes, while stirring occasionally. Top with the tomato, onion and coriander and serve immediately.

If you're bored of the regular breakfast dishes, try this sorghum porridge made using jowar. Jowar is a nutritious cereal with plenty of protein, iron and fibre. The vegetables add on antioxidants, vitamin A, fibre, folic acid and iron. Isn’t it a perfect dish to begin your day with?

This healthy jowar upma for weight loss accompanied by a fruit is sure to keep you satiated till lunch and prevent you from bingeing on unhealthy mid-morning snacks like biscuits, nuts, chips etc. Weight-watchers, diabetics as well as heart patients can include this porridge in their diet.

The jowar vegetable porridge has a perfect mouthfeel, which you are sure to enjoy. Women with PCOS, who need to eat fibre and antioxidants filled diet can also include this porridge for breakfast. Tomatoes lend lycopene, onions are brimming with quercetin, coriander and carrot has a good amount of vitamin C and carrot is a good source of vitamin A. All these antioxidants will reduce inflammation and ensure health of all the organs of the body. These also help to build immunity.

Tips for jowar vegetable porridge. 1. Cooking the porridge for 6 to 8 minutes will make it a bit watery but still very tasty. 2. Roasting whole jowar brings out the flavour in the final recipe. 3. The best time to have jowar vegetable porridge is for a healthy Indian breakfast or healthy Indian snack. 4.You can make the jowar vegetable porridge in the morning, then keep it covered in the fridge and have it as a healthy evening snack. Remember to add a bit of water when you reheat the porridge. 5. If the porridge becomes too thick while serving, adjust its consistency by adding some water.

Enjoy jowar vegetable porridge recipe | healthy jowar upma for weight loss | sorghum porridge | with step by step photos.

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Jowar and Vegetable Porridge recipe - How to make Jowar and Vegetable Porridge

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings

Ingredients

For Jowar and Vegetable Porridge
1/2 cup coarsely powdered jowar
salt to taste
1 tsp oil
1 cup chopped mixed vegetables
1/2 tsp mustard seeds ( rai / sarson)
a pinch of asafoetida (hing)

For The Topping
2 tbsp finely chopped tomatoes
2 tbsp finely chopped onions
2 tbsp finely chopped coriander (dhania)
Method

For jowar and vegetable porridge
    For jowar and vegetable porridge
  1. Combine the powdered jowar, salt with 3 cups of water in a pressure cooker, mix well and pressure cook for 4 whistles.
  2. Allow the steam to escape before opening the lid.
  3. Heat the oil in a deep pan and add the mustard seeds and asafoetida.
  4. When the mustard seeds crackle, add the mixed vegetables and sauté on a medium flame for 3 to 4 minutes.
  5. Add the cooked jowar mixture, 1½ cups of water and salt, mix well and simmer for 8 to 10 minutes, while stirring occasionally.
  6. Top with the tomato, onion and coriander and serve immediately.

Handy tips
    Handy tips
  1. To get ½ cup of coarsely ground jowar, grind ½ cup of jowar in a mixer to a coarse powder.
  2. If the porridge becomes too thick while serving, adjust its consistency by some adding some water.

Jowar and Vegetable Porridge Video by Tarla Dalal

Jowar and Vegetable Porridge recipe with step by step photos

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What is jowar vegetable porridge made off?
  1. What is jowar vegetable porridge made off? healthy jowar upma is made from 1/2 cup coarsely powdered jowar, salt to taste, 1 tsp oil, 1 cup chopped mixed vegetables (french beans , carrot , green peas and cauliflower), 1/2 tsp mustard seeds ( rai / sarson), a pinch of asafoetida (hing) with a topping of tomatoes, onions and coriander.

How to powder 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. 
  2. Put the jowar in a non stick pan.
  3. Dry roast the jowar seeds for 3 minutes stirring occasionaly till they browning and leaving a nice smell.
  4. Cool and put in blender.
  5. Blend into a smooth powder.
  6. Keep aside roasted and blender jowar.

super benefits of jowar
  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. 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.
  3. Jowar rich in proteins : One cup of Jowar (160 grams) has 16.8 grams of protein. Good source of protein for vegetarians. 
     
  4. Lowers Blood Pressure : Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So if you are suffering from High Blood Pressure and taking medication, then the medicine works by taking out the sodium and potassium from the kidneys. So you need to up your Potassium intake in this case. 
     

Pro tips for jowar vegetable porridge
  1. Cooking jowar vegetable porridge | healthy jowar upma for weight loss | sorghum porridge | for 6 to 8 minutes will make it a bit watery but still very tasty. 
  2. Roasting whole jowar brings out the flavour in the final recipe.
  3. The best time to have jowar vegetable porridge | healthy jowar upma for weight loss | sorghum porridge | is for a healthy Indian breakfast or healthy Indian snack.
  4. You can make the jowar vegetable porridge in the morning, then keep it covered in the fridge and have it as a healthy evening snack. Remember to add a bit off water when you reheat the porridge.
  5. If the porridge becomes too thick while serving, adjust its consistency by some adding some water.

pressure cooking jowar
  1. In a pressure cooker put 1/2 cup coarsely powdered jowar. See above step by step to make powdered jowar.
  2. Add salt to taste.
  3. Add 3 cups of water.
  4. Mix well.
  5. Pressure cook for 4 whistles. Allow the steam to escape before opening the lid. We have used a 2 litre pressure cooker.
  6. This is how the pressure cooked jowar looks.

making jowar vegetable upma
  1. To make jowar vegetable porridge | healthy jowar upma for weight loss | sorghum porridge | heat 1 tsp oil in a deep pan.
  2. Add 1/2 tsp mustard seeds ( rai / sarson).
  3. Add  a pinch of asafoetida (hing).
  4. Let the mustard seeds crackle.
  5. Add 1 cup chopped mixed vegetables (french beans , carrot , green peas and cauliflower). Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflower, carrots, cabbage, french beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation. It is good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas. 
  6. Sauté on a medium flame for 3 to 4 minutes.
  7. Add the cooked jowar mixture.
  8. Add 1½ cups of water.
  9. Add salt to taste.
  10. Mix well.
  11. Simmer for 8 to 10 minutes, while stirring occasionally.
  12. Top jowar vegetable porridge | healthy jowar upma for weight loss | sorghum porridge | with 2 tbsp finely chopped tomatoes. We have made 3 small bowls of porridge and hence showing less garnish in the image.
  13. Top with 2 tbsp finely chopped onions.  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 
  14. Top jowar vegetable porridge | healthy jowar upma for weight loss | sorghum porridge | with 2 tbsp finely 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. 
  15. Serve jowar vegetable porridge | healthy jowar upma for weight loss | sorghum porridge | immediately.

Health benefits of jowar vegetable porridge
  1. Jowar Vegetable Porridge – for healthy heart, diabetes, weight loss and PCOS.
  2. Jowar is naturally high in fibre. All health conscious people can benefit from this nutrient. 
  3. Fibre helps to maintain a healthy gut and prevent constipation. 
  4. It also manages blood sugar and blood cholesterol levels. 
  5. The antioxidants from the horde of veggies in this porridge can help reduce inflammation and maintain health of all organs of the body. 
  6. The antioxidants also fight the harmful free radicals and prevent the onset of chronic diseases like cancer. 
  7. Have it as healthy breakfast or healthy snack.  
     
Accompaniments

Low Cal Chivda 
Muskmelon, Orange and Coconut Drink 
Watermelon Slush, Healthy Indian Watermelon Sorbet 

Nutrient values (Abbrv) per serving
Energy98 cal
Protein3.1 g
Carbohydrates17.7 g
Fiber3.5 g
Fat1.7 g
Cholesterol0 mg
Sodium9.1 mg

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Reviews

Jowar and Vegetable Porridge
5
 on 11 Aug 16 09:47 PM


Can u plz explainwhat is jowar? Can we use oats instead of this?
Reply
| Hide Replies
Tarla Dalal    Dear Huda, You can read about jowar here. http://www.tarladalal.com/glossary-jowar-479i And jowar can be replaced with oats but we haven''''t tried the recipe. Its is quite likely that the water proportion and the number of whistles of the pressure cooker will vary. You can try it and share your feedback.
Edited after original posting.
Reply
12 Aug 16 02:22 PM
Healthy Breakfast Porridge
5
Anya2012
 on 07 Dec 12 10:28 AM


Breakfast is the most important meal of the day and nothing better than a healthy jowar based porridge with veggies.
Reply
Healthy Breakfast Porridge
5
Healthy Eating
 on 15 Jan 11 02:06 PM


Reply