jowar moong dal khichdi reicpe | healthy jowar khichdi | jowar moong khichdi | jowar khichdi for diabetes | sorghum khichdi |
by Tarla Dalal
Added to 12 cookbooks
This recipe has been viewed 51705 times
jowar moong dal khichdi reicpe | healthy jowar khichdi | jowar moong khichdi | jowar khichdi for diabetes | sorghum khichdi | with 18 amazing images.
jowar moong dal khichdi reicpe | healthy jowar khichdi | jowar moong khichdi | jowar khichdi for diabetes | sorghum khichdi is an excellent and super healthy recipe made with whole jowar and moong dal. Learn how to make healthy jowar khichdi.
To make jowar moong dal khichdi, clean, wash and soak the jowar in enough water in a deep bowl overnight or at least for 10 hours. Next day, drain it and discard the water. Combine the jowar, moong dal, salt and 2 ½ cups of water in a pressure cooker, mix well and pressure cook for 7 whistles. Allow the steam to escape before opening the lid. Keep aside. For the tempering, heat the ghee in a small non-stick pan and add the cumin seeds. When the seeds crackle, add the asafoetida, turmeric powder and sauté for a few seconds. Add the tempering to the khichdi, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve immediately.
In this simple khichdi, rice has been replaced with fibre rich jowar and it has been paired with protein rich moong dal to make jowar khichdi for diabetes. This combination reduces the glycemic load of the recipes as compared to high glycemic index rice. But we recommend ½ serving for a diabetic person in a meal.
The high fibre of this healthy jowar khichdi makes it suitable for many from healthy individuals to heart patients and even those aiming weight loss (including women with PCOS). The fibre and protein is sure to keep you full for long hours. Further it has an advantage of being a one dish meal and thus it is a hassle free fare which requires least time and effort in cooking.
You will enjoy the mouthfeel of the whole jowar in this jowar moong khichdi. If you wish, you can even perk up this sorghum khichdi by adding some spices to it and maybe even throw in some vegetables. Serve it with curd, raita or a kadhi and you have a completely balanced and nourished meal ready.
Tips for jowar moong dal khichdi. 1. This recipe requires the jowar to be soaked for 10 hours, so plan for it in advance. 2. To enjoy its texture, you need to serve this khichdi immediately. 3. Whole jowar can also be replaced with whole bajra as done in the recipe of Bajra Khichdi.
Enjoy jowar moong dal khichdi reicpe | healthy jowar khichdi | jowar moong khichdi | jowar khichdi for diabetes | sorghum khichdi | with step by step photos.
For the jowar and moong dal khichdi recipe- To make jowar and moong dal khichdi, clean, wash and soak the jowar in enough water in a deep bowl overnight or at least for 10 hours.
- Next day, drain it and discard the water.
- Combine the jowar, moong dal, salt and 2 ½ cups of water in a pressure cooker, mix well and pressure cook for 7 whistles.
- Allow the steam to escape before opening the lid. Keep aside.
- For the tempering, heat the ghee in a small non-stick pan and add the cumin seeds.
- When the seeds crackle, add the asafoetida, turmeric powder and sauté for a few seconds.
- Add the tempering to the khichdi, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Serve the jowar and moong dal khichdi immediately.
Jowar and Moong Dal Khichdi recipe with step by step photos
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If you like jowar and monng dal khichdi, then also try other healthy khichdi recipes like
- bajra khichdi recipe | Rajasthani bajra khichdi | healthy black millet Indian khichdi | with amazing images.
- oats khichdi recipe | healthy Indian oats khichdi | oats moong dal khichdi | how to make oats khichdi for weight loss | with 12 amazing images.
- palak bajra khichdi recipe | bajra moong dal khichdi | healthy bajra khichdi | with 20 amazing images.
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To make jowar moong dal khichdi reicpe | healthy jowar khichdi | jowar moong khichdi | jowar khichdi for diabetes | sorghum khichdi, we need 1/2 cup jowar (white millet). Jowar is rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine.
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With that we need 1/2 cup yellow moong dal (split yellow gram).
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Clean, wash and soak the jowar in enough water in a deep bowl overnight or at least for 10 hours.
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Next day, drain it using a strainer and discard the water.
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Also clean and wash the yellow moong dal and drain it using a strainer and discard the water. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist. Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal.
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Combine the jowar and moong dal in a pressure cooker.
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Add salt to taste.
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Add 2½ cups of water to cook jowar moong khichdi.
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Mix well using a spoon.
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Close the lid of the pressure cooker and pressure cook for 7 whistles. Allow the steam to escape before opening the lid. Keep aside.
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For the tempering of healthy jowar khichdi, heat 2 tsp ghee in a small non-stick pan. Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin A, Vitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee.
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Add 1 tsp cumin seeds (jeera). The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera.
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When the seeds crackle, add a pinch of asafoetida (hing). The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.
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Add 1/4 tsp turmeric powder (haldi). Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation. See here for detailed turmeric benefits.
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Sauté for a few seconds.
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Add the tempering to the jowar khichdi for diabetes.
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Mix well and cook sorghum khichdi on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Serve jowar moong dal khichdi immediately.
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Jowar Moong Dal Khichdi – a fibre rich one dish meal.
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The fibre in this khichdi makes it a hearty fare.
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It can be enjoyed by healthy individuals to diabetics and also by those aiming weight loss.
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Ghee used in small quantity in the tempering of this khichdi is loaded with fats but that’s medium chain fatty acids (MCT), which are not stored in the adipose tissue in the body contributing to weight gain. Instead they are used up by body as an energy boost.
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The moong dal is a good source of protein – a nutrient which is the nourishment for our cells and tissues.
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Nutrient values (Abbrv) per serving
| Energy | 160 cal |
| Protein | 6.8 g |
| Carbohydrates | 26.3 g |
| Fiber | 3.5 g |
| Fat | 3.1 g |
| Cholesterol | 0 mg |
| Sodium | 6.7 mg |
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