Gluten-Free Jowar Veggie Khichdi

Jowar Khichdi (Sorghum Khichdi) Recipe
Ingredients (Serves 2-3):
- 1 cup sorghum (jowar), soaked for 4-5 hours
- 1 small onion, finely chopped
- 1 zucchini, chopped (or any seasonal vegetables of your choice)
- A handful of moringa leaves (optional)
- ½ tsp asafoetida (hing)
- ½ tsp turmeric powder
- Salt to taste (to be added after cooking)
- Water or vegetable broth (enough to cook the khichdi)
Method:
- Soak the Sorghum:
- Soak the sorghum for 4-5 hours to soften it. This helps it cook faster and also makes it more digestible.
- Tempering and Vegetables:
- In a pressure cooker, heat a little oil or ghee.
- Add asafoetida (hing) and turmeric, sauté for a minute.
- Add the chopped onions and sauté until translucent.
- Toss in the seasonal vegetables like zucchini. Sauté for another 2-3 minutes.
- If using, add the moringa leaves and mix well.
- Add the Sorghum:
- Add the soaked sorghum to the vegetables and stir.
- Pour in enough water or vegetable broth to cook the khichdi. You can add around 2-3 cups of liquid, depending on your desired consistency.
- Close the pressure cooker and cook on medium heat for about 5 whistles or until the sorghum is soft.
- After Cooking:
- Once done, allow the pressure to release naturally. Open the cooker, stir the khichdi, and add salt as per taste.
- Mix well and adjust the consistency by adding more water if needed.
- Serve:
- Garnish with fresh coriander and serve hot.
Pros:
- High in Protein: Sorghum (jowar) is an excellent source of plant-based protein, making this khichdi nutritious and filling.
- Gluten-Free: Suitable for those with gluten intolerance or those following a gluten-free diet.
- Low Starch: Compared to rice, sorghum is lower in starch, making it a lighter and less calorie-dense meal.
- Weight Loss-Friendly: The fiber in sorghum helps you feel full longer, which may aid in weight management.
Cons:
- Longer Cooking Time: Despite soaking, sorghum takes longer to cook than rice, which can be a drawback for those seeking quick meals.
- Chewy Texture: Sorghum has a chewier texture compared to rice, which may not appeal to everyone.
- Mild Taste: Since sorghum has a subtle flavor, the dish may require strong seasonings or side dishes to make it more flavorful.
This sorghum khichdi is a nutritious, gluten-free alternative to the traditional rice-based version, ideal for weight loss, diabetes management, and overall health!
Benefits of the Recipe:
- High Protein Content: Jowar is rich in plant-based protein, essential for muscle building and maintenance.
- Weight Loss-Friendly: Sorghum’s high fiber content keeps you full for longer, aiding in weight management.
- Gluten-Free: Ideal for those with gluten sensitivities or celiac disease, providing a healthy alternative to wheat and rice.
- Good for Diabetics: Sorghum has a low glycemic index, helping to regulate blood sugar levels.
- Rich in Vitamins & Minerals: Moringa leaves (optional) provide iron, calcium, and vitamins, while seasonal veggies offer essential micronutrients.
- Heart Health: Sorghum is rich in antioxidants, which support cardiovascular health.
Nutritive Value per Serving (Approximate):
- Calories: 220 kcal
- Protein: 8-10g
- Carbohydrates: 40g
- Fat: 3g
- Fiber: 8g
- Iron: 15% of Daily Value (DV)
- Calcium: 10% of DV
- Vitamin C: 30% of DV (if using moringa leaves)
This wholesome, high-fiber, low-calorie meal is perfect for boosting energy and nutrition while supporting weight management and digestive health!
September 13, 2024
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