Jowar Vegetable Khichdi

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Jowar Vegetable Khichdi – One pot dish

  • Author: Mubarra
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 1
  • Cuisine: Indian
  • Diet: Diabetic

Description

Jowar vegetable khichdi is an example of a one-dish meal or one-pot dish which consists of dietary fibre, water and nutrients such as carbohydrates, proteins, fats, vitamins and minerals.

It is a balanced meal as it provides an adequate amount of all the essential nutrients needed for healthy growth and activity.

Jowar vegetable khichdi is also a low GI (Glycemic index) and low GL (Glycemic load) dish. it is best suited for those diagnosed with Diabetes as it can help reduce the average blood glucose levels and also prevent Diabetes-related complications.


Ingredients

Jowar grits :  30g

Moong dhal : 10g

Onion : 10g

Beans : 10g

Peas : 3g

Tomato : 5g

Palak : 5g

Broccoli : 5g

Capsicum : 5g

Curry leaves : 3

Green chilli : 2g 

Mustard seeds : 1g

Cumin seeds : 1g

Ghee : 5 ml




Instructions

  • Roast the Jowar grits for 3-5min in medium flame and keep aside.
  • Heat oil and add mustard, cumin seeds and dry chilli. Once the seeds start to splutter, cook till they turn golden.
  • Next add the onions, green chillies, and curry leaves. Cook till the onions turn translucent.
  • Then, add the tomatoes and salt, and cook till the tomatoes turn mushy, for about 3~4 minutes.
  • And then add all remaining vegetables  (broccoli, capsicum, palak, beans, peas) along with  the moong dhal
  • Follow this by adding the Jowar grits and cook for 2- 3 minutes. Add water to it and mix it well.
  • Bring the mixture to a boil, and then lower the heat and cook covered until the water is absorbed and the grits are well cooked.
  • Once done, serve with yoghurt.


Nutrition

  • Serving Size: 1
  • Calories: 194.7
  • Fat: 6.08
  • Carbohydrates: 33.4
  • Fiber: 4.4
  • Protein: 6.94

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Peas Curry

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Peas Curry

  • Author: Meenu Agarwal
  • Prep Time: 2 minutes
  • Cook Time: 7 -10 minutes
  • Total Time: 12 minute
  • Category: Vegetarian
  • Method: Saute
  • Cuisine: Indian
  • Diet: Vegan

Description

Peas curry is a healthy, delicious and easy to make recipe that can be consumed as a main course with rice or chapati or parantha. It can be consumed as a healthy breakfast option too. It is a rich source of vitamin C, vitamin E and Zinc.


Ingredients

  • Green peas- 200g shelled

  • Green chilly – 2 chopped

  • Red chili powder – 1 tsp

  • Salt – as per taste

  • Chopped onion – 2 small

  • Turmeric powder- 1/4th tsp

  • Coriander powder – 1tsp

  • Cooking oil- 1tbsp

  • Coriander leaves – for garnishing


Instructions

To prepare Masala:

  1. Add oil in a pan and heat it over medium flame. Once the oil is sufficiently hot, add onions and sauté till they turn little pinkish in hue.

  2. Then add chopped tomatoes and cook for 5 minutes, while stirring continuously.

  3. Add green chilies, turmeric powder, coriander powder, red chili powder and 1/4 cup of water. Stir well and cook for another minute.

  4. Add green peas and salt. Stir it until it is evenly mixed. When the peas are cooked properly and the gravy starts to thicken, remove from the flame.

  5. Transfer peas curry in a serving bowl and garnish with coriander leaves and serve hot.


Notes

Crushed Kasuri methi leaves can also be added to enhance the flavour.


Nutrition

  • Serving Size: 2
  • Calories: 110Kcal
  • Fat: 4g
  • Carbohydrates: 18g
  • Protein: 6g

Keywords: Vegan, Diabetic friendly, Healthy breakfast option, Main dish, Vegan food, Vegan lunch.

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