Jowar and Vegetable Porridge


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If you're bored of the regular breakfast dishes, try this new healthy recipe made using jowar. Jowar is a nutritious cereal with plenty of protein, iron and fibre. The vegetables improve its vitamin A, fibre, folic acid and iron. This vegetable porridge 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.

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Preparation Time: 
Cooking Time: 
Makes 4 servings
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Ingredients

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)

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

Method
  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 6 to 7 minutes, while stirring occasionally.
  6. Top with the tomato, onion and coriander and serve immediately.

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.
Nutrient values per serving
EnergyProteinCarbohydratesFatVitamin AFolic acidIronFibre
102 calories 3.3 gm 18.5 gm 1.7 gm 251.0 mcg 24.7 mg 1.3 mg 2.5 gm
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 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.
 on 15 Jan 11 02:06 PM