How many calories does one serving of Jowar and Vegetable Porridge have?

One serving of Jowar and Vegetable Porridge ( 250 grams)  gives 103 calories. Out of which carbohydrates comprise 74 calories, proteins account for 13 calories and remaining calories come from fat which is 15 calories.  One serving of Jowar and Vegetable Porridge provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Jowar and Vegetable Porridge recipe serves 4, 250 grams per serving.

See Jowar and Vegetable Porridge recipe.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.

This healthy jowar upma for weight lossaccompanied 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. Weight-watchers, diabetics as well as heart patients can include this porridge in their diet.

The jowar vegetable porridge has a perfect mouthfeel, which you are sure to enjoy. Women with PCOS, who need to eat fibre and antioxidants filled diet can also include this porridge for breakfast. Tomatoes lend lycopene, onions are brimming with quercetin, coriander and carrot has a good amount of vitamin Cand carrot is a good source of vitamin A. All these antioxidants will reduce inflammation and ensure health of all the organs of the body. These also help to build immunity.

Is Jowar and Vegetable Porridge healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Jowar Flour : Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See detailed benefits of jowar. 

2. Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflower, carrots, cabbage, french beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas. 

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Can diabetics, heart patients and overweight individuals have Jowar Vegetable Porridge  ?

Yes, this recipe is good for diabetics, heart and weight loss. Jowar Flour : Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin and hence good for diabetics but use in limited quantity.

 Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflower, carrots, cabbage, french beans and green peas. 

Can healthy individuals have Jowar Vegetable Porridge ?

Yes, this recipe is healthy.

Jowar and Vegetable Porridge is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 103 calories that come from Jowar and Vegetable Porridge?

Walking (6 kmph) = 31 mins

Running (11 kmph) = 10 mins

Cycling (30 kmph) = 14 mins       

Swimming (2 kmph) = 18 mins

Note: These values are approximate and calorie burning differs in each individual.