DIABETIC FRIENDLY RECIPES

JOWAR AND VEGETABLE PORRIDGE

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.

Preparation Time: 15 mins

Cooking Time: 25 mins

Makes 4 servings

INGREDIENTS

• 1/2 cup coarsely powdered jowar
• salt to taste
• 1 tsp oil
• 1 cup chopped mixed vegetables (french beans, carrot, green peas and cauliflower)
• 1/2 tsp mustard seeds (rai / sarson)
• A pinch of asafoetida (hing)
• For The Topping
• 2 tbsp finely chopped tomatoes
• 2 tbsp finely chopped onions
• 2 tbsp finely chopped coriander (dhania)

METHOD

• Combine the powdered jowar, salt with 3 cups of water in a pressure cooker, mix well and pressure cook for 4 whistles.
• Allow the steam to escape before opening the lid.
• Heat the oil in a deep pan and add the mustard seeds and asafoetida.
• When the mustard seeds crackle, add the mixed vegetables and sauté on a medium flame for 3 to 4 minutes.
• Add the cooked jowar mixture, 1½ cups of water and salt, mix well and simmer for 6 to 7 minutes, while stirring occasionally.
• Top with the tomato, onion and coriander and serve immediately.
• Handy tips
• To get ½ cup of coarsely ground jowar, grind ½ cup of jowar in a mixer to a coarse powder.
• If the porridge becomes too thick while serving, adjust its consistency by some adding some water.