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:

  1. Soak the Sorghum:
    • Soak the sorghum for 4-5 hours to soften it. This helps it cook faster and also makes it more digestible.
  2. 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.
  3. 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.
  4. 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.
  5. 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!

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