Jowar and Vegetable Porridge recipe | Indian Low Fat Recipes | by Tarla Dalal | Tarladalal.

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Jowar and Vegetable Porridge

by Tarla Dalal

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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.
Preparation Time: 15 mins
Cooking Time: 25 mins
Makes 4 servings

Othe r Re lated Re cipe s

Ingredients

Bro ke n W he a t Up m a ( He a l thy

1/2 cup coarsely powdered jowar

Bre a k fa st Re cip e ) #
Buck whe at Dhok l as ( C ook i ng wi t h

salt to taste

1 tsp oil
1 cup chopped mixed vegetables (french beans ,

1 Tsp Oi l Re ci p e )#
Co rn Poha #
Gr ee n Pe a Poha #
Gr ee n Pe a s Dhok l a ( Non- Fr i e d

carrot , green peas and cauliflower)

1/2 tsp mustard seeds ( rai / sarson)
a pinch of asafoetida (hing)

Sna cks ) #
Id l i U p m a #

For The Topping

Kha t ta D hok l a ( Q ui ck Re ci p e ) #
M i xe d Sp ro uts Poha #

2 tbsp finely chopped tomatoes

2 tbsp finely chopped onions

M ue sl i wi th N uts#
O a ts Up m a ( Bre a k fa st Re cip e s)#

2 tbsp finely chopped coriander (dhania)

Pa ne e r a nd D il l Sa nd wi ch#

Method

Poha Dhok l a #
Soya K ha ma n Dh okl a #

1. Combine the powdered jowar, salt with 3

cups of water in a pressure cooker, mix well

Soya U p m a ( H e a lt hy Bre a k fa st )#
Tri col or Sa n dwi che s#

and pressure cook for 4 whistles.

2. Allow the steam to escape before opening

Accompaniments
Low C a l C hi vd a #

the lid.
3. Heat the oil in a deep pan and add the
mustard seeds and asafoetida.

M el o n Tan go #
Wa t er m el on Sl ush#

4. When the mustard seeds crackle, add the

mixed vegetables and saut on a medium
flame for 3 to 4 minutes.
5. Add the cooked jowar mixture, 1 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 cup of coarsely ground jowar, grind
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
Energy

Protein Carbohydrates Fat

102 calories 3.3 gm

18.5 gm

Vitamin A

Folic acid Iron

1.7 gm 251.0 mcg 24.7 mg

Fibre

1.3 mg 2.5 gm

RECIPE SOURCE : Cooking with 1 Teaspoon of Oil

12-11-2015 12:45