Jowar ni bhel

The Jowar ni bhel recipe is given to us by Mrs. Daksha Shah. This recipe is her own experiment to eat healthy and nutritious food.

INGREDIENTS(ઘટકો)

· 200 Grams Jowar millet ·

1 cup finely chopped capsicum

· 1 cup finely chopped onion

· 1 medium-sized finely chopped carrot

· ½ cup finely chopped raw peeled mango

· ½ cup pomegranate arils (red seeds inside is known as arils / દાડમ ના દાણા)

· ½ cup tomatoes

· 1 medium-sized cucumber (optional as per taste)

· ½ cup sweet corn (if available in the season)

· 1 tbsp lime juice (if needed but optional)

· Few leaves of curry leaves (kadi patta)

*Spices + Oil*

· 1 tsp oil ·

1 tsp unrefined salt or as per taste

· ½ tsp mustard seeds

· Pinch of Hing (Asafoetida)

· 2 cloves garlic crushed

· ½ tsp green chili – ginger paste

** Avoid onion and garlic if you want to make a Jain version

*For Dressing*

· Green coriander chutney

· Date chutney or date & tamarind chutney

*For the Garnish*

· ½ cup fresh coriander leaves, finely chopped

· pomegranate arils (દાડમ ના દાણા)

NUTRIENTS YOU GET (તમે મેળવો ન્યુટ્રિઅન્ટ્સ)

Calories 698 Protein 20.8 g Carbs 145.2 g Fats 3.8g

STEP 1

1. Rinse Jowar millet with tap water twice 2. After rinsing, soak the Jowar millet in warm water for 8-10 hours. (Millets are denser grains, so it has to be soaked properly so that it gets digested well) *Cooking Method* 1. Rinse the soaked Jowar millet once again with fresh water, so that the phytic acid and other deposits in soaked water get removed 2. Now keep it in a vessel and put only sufficient water so it is soaked inside. Remember not to use excess water otherwise the millets will not remain separate and stick to each other 3. At this stage add ½ tsp unrefined salt to it, mix well, and pressure cook for 8 whistles on low flame. 4. If you have got the sweet corn then boil them separately in an open pan or in a pressure cooker only for 1 whistle on low flame 5. Once the pressure cooker comes to room temperature, check if the Jowar millets are cooked properly or not. If you find it slightly uncooked, then put it again for 2 whistles. (cooking time varies as per the quality of the millet as well as the type of pressure cooker & gas stove)

STEP 2

6. Take a pan and add 1 tsp of oil to it. Put it on low flame 7. In warm oil, add ½ tsp mustard seeds, & let it crackle. Then add washed curry leaves and a pinch of hing (asafoetida) and lastly add crushed garlic 8. Once the tadka is ready add chopped onion and sauté for a minute. Then add chopped capsicum and again sauté well for a minute. Remember we don’t have to thoroughly cook the onions & capsicum, but keep it crunchy 9. If you have got the sweet corn then add the boiled sweet corn also and sauté with onion and capsicum 10. Now add green chili-ginger paste and remaining salt and mix well. Add little more salt if you are adding the sweet corn also and you have already not added it while boiling the sweet corn 11. Lastly, add the cooked Jowar millet in the pan and mix well. Let it cook on low flame for 1 to 2 minutes. Check if it is cooked or not. Put the flame off

STEP 3

12. Take the cooked Jowar millet mixture in a medium-sized bowl and add all the remaining salad ingredients to it. 13. Add Green chutney + Date chutney and Toss well. 14. Transfer the ‘Healthy Jowar Bhel’ to serving bowls. 15. Garnish with coriander and a few pomegranate arils Serve. Relish with loved ones♥♥