Dt. Natasha Mohan
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Jowar Dalia Recipe A Healthy and Nutritious Breakfast Option
Jowar dalia recipe is a wholesome and delicious breakfast choice. It is rich in fiber, protein, and essential minerals. Made from broken jowar grains, this dish is easy to prepare and light on the stomach. Jowar, also called sorghum, is a gluten-free grain. It is perfect for people looking for healthy meal options.
Jowar dalia can be prepared in both sweet and savory versions. The savory version is similar to vegetable upma. The sweet version is often made with jaggery or sugar and milk. This recipe is perfect for breakfast, evening snacks, or even a light dinner.
Ingredients for Jowar Dalia Recipe
For savory version
- 1 cup jowar dalia (broken jowar)
- 1 tablespoon oil or ghee
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 finely chopped onion
- 1 finely chopped tomato
- 1 green chili (optional)
- 1 small carrot, chopped
- 1/2 cup peas
- 1/2 teaspoon turmeric powder
- Salt to taste
- 3 cups water
- Fresh coriander leaves for garnish
For sweet version
- 1 cup jowar dalia
- 2 cups milk
- 1/4 cup jaggery or sugar
- 1/4 teaspoon cardamom powder
- 1 tablespoon chopped nuts (almonds, cashews)
How to Make Jowar Dalia Recipe
Step 1: Wash and roast the jowar dalia
Wash the jowar dalia under running water. Drain the water completely. Heat a pan and roast the jowar dalia for 3–4 minutes until it turns aromatic.
Step 2: Prepare the tempering
For the savory version, heat oil or ghee in a pan. Add mustard seeds and cumin seeds. Let them crackle. Add chopped onions, tomatoes, green chili, carrots, and peas. Sauté for 3–4 minutes.
Step 3: Cook the jowar dalia
Add turmeric powder and salt to the vegetables. Mix well. Add roasted jowar dalia and stir for 1–2 minutes. Pour 3 cups water and mix. Cover the pan and cook on low flame for 15–20 minutes until the dalia becomes soft. Stir occasionally to avoid sticking.
Step 4: Sweet version method
For the sweet version, cook jowar dalia with water until soft. Add milk, jaggery, and cardamom powder. Stir well and cook for 5–7 minutes. Add nuts before serving.
Health Benefits of Jowar Dalia Recipe
- High in fiber: Supports digestion and prevents constipation.
- Rich in protein: Helps build muscles and keeps you full longer.
- Gluten-free: Perfect for people with gluten intolerance.
- Low glycemic index: Suitable for diabetics when consumed in moderation.
- Mineral-rich: Contains iron, magnesium, and potassium for better health.
Tips for Perfect Jowar Dalia
- Roast the jowar dalia before cooking to enhance flavor.
- Adjust water quantity depending on the grain quality.
- Use seasonal vegetables for added nutrition.
- For sweetness, jaggery is healthier than sugar.
- You can cook jowar dalia in a pressure cooker to save time.
Serving Suggestions
Serve the savory jowar dalia hot with chutney or curd. The sweet version pairs well with nuts and dry fruits. This recipe also makes a great tiffin box option for kids and adults.
Jowar Dalia Recipe vs. Sprouts Dosa
Both jowar dalia recipe and sprouts dosa are healthy breakfast choices. Jowar dalia is rich in fiber and is gluten-free. Sprouts dosa, on the other hand, is high in protein and made from fermented batter. Including both in your weekly diet ensures balanced nutrition.
Final Thoughts
The jowar dalia recipe is a simple yet powerful addition to your daily diet. Packed with fiber, protein, and essential nutrients, it supports overall health while keeping you full for longer. Whether you choose the savory version with fresh vegetables or the sweet version with jaggery and milk, it offers both taste and nutrition. For variety, you can also try healthy breakfast options like sprouts dosa on alternate days. Including jowar dalia in your meals is a step towards a healthier and more balanced lifestyle.
Yes, jowar dalia is low in calories and high in fiber. It keeps you full for a long time, helping in weight control.
Yes, you can cook it for 2–3 whistles in a pressure cooker to save time.
Yes, jowar dalia has a low glycemic index. Consume it without added sugar for better blood sugar control.
Yes, store it in the fridge for up to 2 days. Reheat before serving.
Yes, it is a healthier alternative to rice for daily meals.
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