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

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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