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By mnk.kalbhor
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Start your day on a healthy note with NutriTokri’s Cabbage Jowar Muthia! Packed with the goodness of jowar, cabbage, and an array of aromatic spices, this delightful breakfast dish is both nutritious and delicious. Plus, it’s incredibly easy to prepare. Let’s dive into the recipe that’s bound to become your breakfast favorite.
Ingredients
For the Muthia:
- 1 cup NutriTokri’s Jowar Flour
- 1 cup finely chopped cabbage
- 2 tablespoons besan (gram flour)
- 1/2 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon fennel seeds
- 1 tablespoon oil
- Salt to taste
- A pinch of baking soda
For Tempering:
- 2 tablespoons oil
- 1 teaspoon mustard seeds
- 1 teaspoon sesame seeds
- A pinch of hing (asafoetida)
- 5-6 curry leaves
- 2-3 green chilies, slit
For Garnish:
- Fresh coriander leaves, chopped
- In a large mixing bowl, combine NutriTokri’s Jowar Flour, besan, finely chopped cabbage, turmeric powder, red chili powder, cumin seeds, fennel seeds, oil, salt, and a pinch of baking soda.
- Mix the ingredients thoroughly to form a dough-like consistency. If the mixture feels dry, add a little water as needed to bind the dough.
- Shape the dough into cylindrical or round muthias.
- In a steamer, place the muthias and steam them for about 20-25 minutes or until they are cooked through.
- Once cooked, remove the muthias from the steamer and allow them to cool for a few minutes. Then, slice them into small round pieces.
- In a separate pan, heat oil for tempering. Add mustard seeds, sesame seeds, hing, curry leaves, and green chilies. Sauté until the seeds start to crackle.
- Add the sliced muthias to the tempering and sauté for a few minutes until they turn slightly golden.
- Garnish with fresh coriander leaves.
- You can add grated carrots or spinach for added nutrition.
- Adjust the spice level by increasing or decreasing the amount of red chili powder.
Jowar flour, also known as sorghum flour, is an excellent choice for a healthy breakfast for several reasons:
- Gluten-Free: Jowar flour is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease. It’s a safe option for individuals looking to avoid gluten in their diets.
- Rich in Fiber: Jowar is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. A high-fiber breakfast can keep you satisfied and energized throughout the morning.
- Nutrient-Dense: Jowar is packed with essential nutrients, including vitamins (B vitamins like thiamine, riboflavin, and niacin), minerals (iron, magnesium, phosphorus, and potassium), and antioxidants. These nutrients contribute to overall health and well-being.
- Sustained Energy: Jowar is a complex carbohydrate, providing a steady release of energy, which is ideal for starting your day. It helps prevent energy crashes often associated with simple carbohydrates.
- Weight Management: Due to its high fiber content and slow digestion, jowar can help with weight management by promoting a feeling of fullness, reducing overeating, and aiding in weight loss or maintenance.
- Low Glycemic Index: Foods with a low glycemic index (GI) release glucose slowly into the bloodstream, preventing sudden spikes in blood sugar levels. Jowar has a low GI, which can be beneficial for individuals with diabetes or those aiming to control their blood sugar.
- Versatile: Jowar flour can be used in various breakfast recipes, from pancakes and dosas to porridge and smoothies. Its neutral flavor makes it adaptable to both sweet and savory dishes.
- Heart-Healthy: Jowar is known to support heart health. It’s low in saturated fat and contains antioxidants that can help lower the risk of cardiovascular diseases.
- Bone Health: The presence of minerals like magnesium and phosphorus in jowar flour is essential for bone health and can contribute to preventing conditions like osteoporosis.
- Easy to Prepare: Jowar flour recipes are generally easy to prepare, making it a convenient choice for a quick and healthy breakfast.
Incorporating jowar flour into your breakfast routine can provide a nutritious and satisfying start to your day, helping you maintain better health and overall well-being.
Nutritional Profile
| Nutrient | Amount per 100g |
|---|---|
| Calories | 329 kcal |
| Carbohydrates | 72.09 g |
| Protein | 9.70 g |
| Fiber | 6.7 g |
| Fat | 3.35 g |
| Vitamins and Minerals | |
| Vitamin B1 (Thiamine) | 0.240 mg |
| Vitamin B2 (Riboflavin) | 0.190 mg |
| Vitamin B3 (Niacin) | 2.620 mg |
| Vitamin B6 (Pyridoxine) | 0.290 mg |
| Folate (Vitamin B9) | 21 µg |
| Iron | 3.93 mg |
| Magnesium | 165 mg |
| Phosphorus | 287 mg |
| Potassium | 350 mg |
| Zinc | 1.47 mg |
| Manganese | 1.95 mg |
| Copper | 0.384 mg |
| Selenium | 22.3 µg |
NutriTokri wishes you a fantastic and nutritious start to your day with this scrumptious recipe.
