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India is aptly known as the land of innumerable millets. The quality and variety of millets found in India is incomparable, and these ancient grains have been used in Indian cuisines since time immemorial. The world may just be catching up with the benefits millets have to provide, but Indians have generationally been reaping the benefits of these valuable ingredients. Among these precious millets is Jowar.
Jowar, also known as sorghum, is a gluten-free whole grain that is widely consumed as a staple in many parts of India. The grain is also very popular across Asia and Africa. In recent years, Jowar has gained popularity across the world due to its nutritional value and potential health benefits, including its role in aiding weight loss.
Rich in dietary fibre, plant proteins and plenty of minerals, antioxidants and some vitamins, Jowar is the perfect food for a weight loss diet. Jowar is relatively low in calories compared to other grains, which is an additional benefit for a weight loss diet. And because Jowar is gluten-free, it is also suitable for people with celiac disease and wheat allergies.
So, adding a dash of Jowar to your diet is very beneficial, especially for weight loss. If you are wondering how to start out with Jowar recipes at home, then fret not. Here are two simple Jowar recipes that you can easily make and incorporate in your meals.
Video Credit: YouTube/Nisa Homey
Jowar Roti
Also known as Jowar Bhakri and Jolada Rotti, this millet roti is very popular in Maharashtra and Karnataka. Here is the recipe.
Ingredients:
1 cup jowar flour
¾ cup water
½ tsp salt
½ cup jowar flour, for dusting
Method:
1. Place the jowar flour in a large bowl.
2. Add the salt and mix well.
3. Now, make a well at the centre and pour in the water.
4. Knead the flour into a soft and smooth dough.
5. Cover and let the dough rest for 15 minutes.
6. Divide the dough into small, equal-sized balls.
7. Use a little jowar dough to dust a flat surface and roll out the dough balls into thin rotis.
8. Heat a tawa, and cook the rolled out Jowar Rotis on both sides.
9. Serve hot with curry and chutney.
Jowar Upma
A healthy dish to have for breakfast or brunch, Jowar Upma is very filling and quite popular in Karnataka. Here is the recipe.
Ingredients:
2 cups jowar grains, soaked overnight
1 onion, chopped
1 carrot, chopped
¼ cup peas
2 tbsp peanuts
½ tsp ginger garlic paste
2 green chillies, chopped
1 tsp turmeric powder
1 tsp black pepper powder
Salt, to taste
4 cups water
2 tbsp oil
2 tsp lemon juice
2 tbsp coriander leaves, chopped
Method:
1. Place the soaked jowar grains in a pressure cooker with salt.
2. Add four cups of water and seal the pressure cooker.
3. Cook the jowar grains for two-three whistles. Set aside until needed.
4. Heat oil in a wok, then add the peanuts.
5. When the peanuts turn crispy, add the onions.
6. Once the onions turn translucent, add the carrots, ginger garlic paste and peas.
7. Mix well and add the green chillies, turmeric powder, black pepper powder and salt.
8. Mix again and cook until the veggies are almost done.
9. Now, drain any excess water from the jowar grains and add the grains to the wok.
10. Mix well and adjust the salt.
11. Cook for another 10 minutes on a low flame, keeping the wok covered with a lid.
12. Once done, sprinkle coriander leaves and lemon juice and serve the Jowar Upma hot.
