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Jowar and Vegetable Khichdi Protein Fibre and Iron Rich by Tarla Dalal
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Jowar and Vegetable Khichdi, A tasty khichdi made of healthy jowar, this one-dish meal is also quite exotic due to the choice of veggies used in it • Recipe Link : http://www.tarladalal.com/Jowar-and-V... • Subscribe : http://goo.gl/omhUio • Tarla Dalal App: http://www.tarladalal.com/free-recipe... • Facebook: / 207464147348 • YouTube Channel: / tarladalalskitchen • Pinterest: / tarladalal • Google Plus: https://plus.google.com/1078836208487... • Twitter: / tarla_dalal • Tarla Dalal Blogspot: http://tarladalal.blogspot.in/ • Jowar and Vegetable Khichdi (Protein, Fibre and Iron Rich) • A tasty khichdi made of healthy jowar, this one-dish meal 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. • Preparation Time: 20 minutes. • Cooking Time: 25 minutes. • Serves 2. • ½ cup whole jowar (white millet) • ¼ cup finely chopped red capsicum • ¼ cup finely chopped green capsicum • ¼ cup finely chopped yellow capsicum • ¼ cup finely chopped zucchini (unpeeled) • Salt to taste • 1 tsp oil • 1 tsp cumin seeds (jeera) • 2 tsp finely chopped green chillies • ¼ tsp asafoetida (hing) • ½ cup milk • ¼ cup chopped coriander (dhania) • 1. 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. • Serve immediately. • Nutritive values per serving • Energy: 208 kcal • Protein: 6.1 gm • Carbohydrates: 33.8 gm • Fat: 4.9 gm • Fibre: 5.9 gm • Iron: 2.2 mg
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