Jowar Veggie Mix

By: Admin Date: 12-Apr 2021 Reading Time: 4 Mins

Jowar Veggie Mix is a nutritious and wholesome dish that combines the goodness of jowar (sorghum) flour with a medley of colorful vegetables. This dish is not only rich in fiber and vitamins but also gluten-free, making it suitable for various dietary preferences. Perfect as a snack or a light meal, it offers a delightful blend of flavors and textures.

For a Serving Size of Two:

Ingredients:

80 grams jowar flour
100 grams finely chopped mixed vegetables (carrot, bell pepper, peas, and beans)
50 grams finely chopped onion
50 grams finely chopped tomato
2 tablespoons chopped fresh coriander leaves
1 green chili, finely chopped
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric powder
1/2 teaspoon red chili powder
Salt to taste
2 tablespoons yogurt
2 teaspoons olive oil or ghee
Water as needed for kneading

Procedure:

In a mixing bowl, combine jowar flour, turmeric powder, red chili powder, and salt. Mix well.
Gradually add water to the dry ingredients and knead to form a soft dough. If using yogurt, add it during this step for added moisture.
Fold in the finely chopped mixed vegetables, onion, tomato, green chili, and fresh coriander leaves into the dough. Ensure the vegetables are evenly distributed.
Let the dough rest for about 10-15 minutes. This allows the jowar flour to absorb moisture and makes it easier to work with.
Heat olive oil or ghee in a non-stick skillet over medium heat. Add cumin seeds and allow them to splutter.
Divide the dough into equal portions and flatten each portion into a patty or mini pancake shape.
Cook each patty in the skillet for about 4-5 minutes on each side, or until golden brown and cooked through. Add a little more oil or ghee if needed.
Serve hot with a side of yogurt or chutney for dipping. Garnish with additional coriander leaves if desired.

Nutritional Benefits:

Jowar is a nutrient-dense grain that is high in fiber, which aids digestion and helps maintain stable blood sugar levels. It is also a good source of protein and essential minerals like iron, magnesium, and phosphorus, making it beneficial for bone health and energy production.
The addition of mixed vegetables boosts the vitamin and antioxidant content of the dish, contributing to overall health and well-being. This veggie mix is low in calories, making it a great option for those looking to manage their weight while still enjoying a hearty meal.
The healthy fats from olive oil or ghee help in the absorption of fat-soluble vitamins, ensuring you get the most out of this nutritious dish. Overall, Jowar Veggie Mix is a delicious way to incorporate whole grains and vegetables into your diet.

Nutritional Information: