Jowar and Vegetable Khichdi (Protein, Fibre and Iron Rich) by Tarla Dalal

Jowar and Vegetable Khichdi, A tasty khichdi made of healthy jowar, this one-dish meal is also quite exotic due to the choice of veggies used in it Recipe Link : http://www.tarladalal.com/Jowar-and-Vegetable-Khichdi-38495r Subscribe : http://goo.gl/omhUio Tarla Dalal App: http://www.tarladalal.com/free-recipe-app.aspx Facebook: http://www.facebook.com/pages/TarlaDalal/207464147348 YouTube Channel: http://www.youtube.com/user/TarlaDalalsKitchen/featured Pinterest: http://www.pinterest.com/tarladalal/ Google Plus: https://plus.google.com/107883620848727803776 Twitter: https://twitter.com/Tarla_Dalal Tarla Dalal Blogspot: http://tarladalal.blogspot.in/ Jowar and Vegetable Khichdi (Protein, Fibre and Iron Rich) A tasty khichdi made of healthy jowar, this one-dish meal is also quite exotic due to the choice of veggies used in it. Coloured capsicum and zucchini bring in not just colour but also a host of beneficial nutrients and antioxidants, just as the whole grain makes the jowar khichdi rich in protein, fibre and iron. Preparation Time: 20 minutes. Cooking Time: 25 minutes. Serves 2. ½ cup whole jowar (white millet) ¼ cup finely chopped red capsicum ¼ cup finely chopped green capsicum ¼ cup finely chopped yellow capsicum ¼ cup finely chopped zucchini (unpeeled) Salt to taste 1 tsp oil 1 tsp cumin seeds (jeera) 2 tsp finely chopped green chillies ¼ tsp asafoetida (hing) ½ cup milk ¼ cup chopped coriander (dhania) 1. Soak the whole jowar overnight in enough water. Next day, drain all the water. 2. Combine soaked and drained jowar, 1 cup of water and salt in a pressure cooker, mix well and pressure cook for 5 whistles. 3. Allow the steam to escape before opening the lid. Keep the cooked whole jowar aside without draining the water. 4. Heat the oil in a broad non-stick pan and add the cumin seeds. 5. When the seeds crackle, add the asafoetida, green chillies, red, green, yellow capsicum and the zucchini and sauté on a medium flame for 1 to 2 minutes. 6. Add a little salt, cooked jowar (along with the water), mix well and cook on a medium flame for 3 to 4 minutes or till the water dries up, while stirring occasionally. 7. Add the milk, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. 8. Add the coriander, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Serve immediately. Nutritive values per serving Energy: 208 kcal Protein: 6.1 gm Carbohydrates: 33.8 gm Fat: 4.9 gm Fibre: 5.9 gm Iron: 2.2 mg