Sorghum also known as jowar is a grain known for its nutritional value and potential benefits for weight loss. Jowar is a versatile addition to your diet, thanks to its high fibre, vitamin, and mineral content. From savoury to sweet, there are numerous sorghum recipes that can help you shed those extra kilos without compromising on taste. Whether you are looking for a hearty breakfast, a satisfying lunch, or a light snack, jowar can fit in all your meals. So, let’s explore some of the best jowar recipes for weight loss to give your diet a healthy boost.

What is jowar?

Jowar, also known as sorghum, is a type of cereal grain that is widely cultivated in India and other parts of the world. It is a staple in many traditional diets and is recognised for its nutritional value. Jowar is naturally gluten-free, making it a popular choice for those with gluten intolerance or celiac disease. It is rich in dietary fibre, protein, and essential nutrients like iron, calcium, and vitamin B, as found in a study published in Miraculous Millets. The grain has a slightly nutty flavour and can be used in a variety of dishes, including rotis (flatbreads), porridges, salads, and baked goods. Jowar is also considered beneficial for heart health, digestion, and weight management.

Best jowar recipes for weight loss

Here are some of the best jowar recipes for weight loss, as suggested by nutritionist Susmita N.

1. Jowar roti

Preparation time: 10 minutes

Cooking time: 20 minutes

Total cooking time: 25 minutes

Serves to: 4-5

Ingredients:

• Jowar flour: 1 cup
• Warm water: As needed
• A pinch of salt (optional)

Method:

• In a mixing bowl, add jowar flour and a pinch of salt.
• Add some warm water and knead it into a soft dough.
• Divide the dough into small balls.
• Roll each ball into a flat, round roti using a rolling pin.
• Heat a tawa (griddle) on medium heat and cook the roti on both sides until light brown spots appear.
• Serve hot with your choice of curry or vegetables.

Jowar roti can be added to your weight loss diet. Image courtesy: Adobe Stock

2. Jowar upma

Making time: 30 minutes

Ingredients:

• Jowar grits: 1 cup
• Water: 2 cups
• Mustard seeds: 1/2 teaspoon
• Cumin seeds: 1/2 teaspoon
• Curry leaves: 8-10
• Chopped vegetables (carrots, peas, beans): 1 cup
• Onion: 1, chopped
• Green chilies: 2, slit
• Turmeric powder: 1/4 teaspoon
• Salt: to taste
• Lemon juice: 1 tablespoon
• Oil: 1 tablespoon

Method:

• Dry roast the jowar grits in a pan until it leaves an aroma, then set aside.
• Heat oil in a pan and add mustard seeds, cumin seeds, and curry leaves.
• Add chopped onions and green chilies, sauté until onions turn translucent.
• Add the chopped vegetables and turmeric powder, sauté for a few minutes.
• Pour in water, bring it to a boil, and then add salt.
• Gradually add the roasted jowar grits while stirring continuously.
• Cook on low heat until the water is absorbed and the upma is cooked.
• Turn off the heat, add lemon juice, and mix well.
• Serve hot, garnished with fresh coriander.

3. Jowar salad

Making time: 15 minutes

Ingredients:

• Cooked jowar grains: 1 cup
• Chopped cucumber: 1/2 cup
• Chopped tomatoes: 1/2 cup
• Chopped onions: 1/4 cup
• Chopped bell peppers: 1/4 cup
• Lemon juice: 1 tablespoon
• Olive oil: 1 tablespoon
• Salt and pepper: to taste
• Fresh herbs (parsley or cilantro): for garnish

Method:

• In a large bowl, combine the cooked jowar, cucumber, tomatoes, onions, and bell peppers.
• Drizzle with lemon juice and olive oil.
• Season with salt and pepper, then toss to mix well.
• Garnish with fresh herbs and serve.

4. Jowar dosa

Making time: 25 minutes

Ingredients:

• Jowar flour: 1 cup
• Rice flour: 1/4 cup
• Semolina (rava): 1/4 cup
• Cumin seeds: 1/2 tablespoon
• Green chilies: 2, chopped
• Ginger: 1-inch piece, grated
• Water: as needed
• Salt to taste
• Oil for cooking

Method:

• In a mixing bowl, combine jowar flour, rice flour, semolina, cumin seeds, green chilies, and ginger.
• Add water gradually to form a thin, pourable batter.
• Heat a non-stick pan and pour a ladleful of batter, spreading it thin.
• Drizzle oil around the edges and cook until golden brown on both sides.
• Serve hot with chutney or sambar.

5. Jowar porridge

Making time: 15 minutes

Ingredients:

• Jowar flour: 1/4 cup
• Water or milk: 2 cups
• Jaggery or honey: 1 tablespoon (optional)
• Cardamom powder: a pinch
• Nuts and raisins: for garnish

Method:

• In a pan, mix jowar flour with water or milk to make a smooth mixture.
• Cook on low heat, stirring continuously until it thickens.
• Add jaggery or honey for sweetness, if desired, and cardamom powder.
• Cook for a few more minutes until fully cooked.
• Garnish with nuts and raisins before serving.

6. Jowar khichdi

Making time: 40 minutes (including soaking time)

Ingredients:

• Jowar grains: 1/2 cup
• Yellow moong dal: 1/4 cup
• Chopped vegetables (carrots, beans, peas): 1 cup
• Cumin seeds: 1/2 tablespoon
• Turmeric powder: 1/4 tablespoon
• Salt: to taste
• Water: 3 cups
• Ghee or oil: 1 tablespoon

Method:

• Soak the jowar grains in water for a few hours, then drain.
• Heat ghee or oil in a pressure cooker, add cumin seeds, and sauté.
• Add chopped vegetables and sauté for a few minutes.
• Add soaked jowar grains, moong dal, turmeric powder, salt, and water.
• Close the lid and cook on medium heat for 3-4 whistles.
• Once the pressure releases, open the lid and mix well.
• Serve hot with yoghurt or pickle.

7. Jowar soup

Making time: 40 minutes (including soaking time)

Ingredients:

• Jowar grains: 1/4 cup
• Chopped vegetables (carrots, celery, onions): 1 cup
• Garlic: 2 cloves, minced
• Vegetable broth: 3 cups
• Salt and pepper: to taste
• Olive oil: 1 tablespoon
• Fresh herbs (thyme or parsley): for garnish

Method:

• Soak the jowar grains in water for a few hours, then drain.
• Heat olive oil in a large pot and sauté the garlic and onions until soft.
• Add the chopped vegetables and sauté for a few minutes.
• Pour in the vegetable broth and bring to a boil.
• Add the soaked jowar grains, salt, and pepper.
• Lower the heat and simmer for 20-25 minutes until the jowar is cooked.
• Garnish with fresh herbs and serve hot.

8. Jowar pancakes

Making time: 20 minutes

Ingredients:

• Jowar flour: 1 cup
• Baking powder: 1 teaspoon
• A pinch of salt
• Milk (or plant-based milk): 1 cup
• Egg (or flaxseed egg for vegan): 1
• Honey or maple syrup: 1 tablespoon (optional)
• Oil or butter: for cooking

Method:

• In a mixing bowl, combine jowar flour, baking powder, and salt.
• Add milk, egg, and honey (if using), and whisk until smooth.
• Heat a non-stick pan and grease it lightly with oil or butter.
• Pour a ladleful of batter onto the pan and cook until bubbles form on the surface.
• Flip and cook the other side until golden brown.
• Serve hot with fresh fruits or yoghurt.

These recipes are not only nutritious but also aid in weight loss by providing high fibre, low glycemic index, and essential nutrients.

How jowar help in weight loss?

Jowar is an excellent grain for weight loss due to its high fibre content and low glycemic index, as found in a study published in Food Research International. Here’s how it helps, as explained by the expert.

1. High fibre content

Jowar is rich in dietary fibre, which promotes a feeling of fullness, reducing overall calorie intake and preventing overeating. This fibre also aids digestion and prevents constipation, which can be a barrier to effective weight management.

2. Low glycemic index

Jowar has a low glycemic index, meaning it releases glucose slowly into the bloodstream, helping to maintain stable blood sugar levels. This prevents sudden spikes in insulin levels, reducing fat storage and cravings.

3. High in protein

Jowar is a good source of plant-based protein, which is essential for muscle repair and growth. Protein also helps in boosting metabolism, aiding in more efficient calorie burning.

4. Rich in nutrients

Jowar provides essential vitamins and minerals that support overall health, making it easier to stick to a balanced, nutrient-rich diet while losing weight.

Try jowar recipes for weight loss if you want healthy. Image courtesy: Adobe Stock

Who should avoid jowar or sorghum recipes?

While jowar is generally healthy, some people should avoid or limit their intake:

• Individuals with low iron levels: Jowar contains phytates, which can interfere with iron absorption. People with anaemia or low iron levels should consume jowar in moderation and ensure they get enough iron from other sources.
• Those with grain allergies: Although jowar is gluten-free, individuals with a general grain allergy or intolerance should be cautious and consult with a healthcare provider before including it in their diet.
• People with digestive issues: The high fibre content in jowar can be difficult to digest for some, especially those with irritable bowel syndrome (IBS) or other digestive disorders. It’s best to introduce jowar gradually into the diet.
• Individuals on a low-carb diet: Jowar is a carbohydrate-rich grain, so those on a strict low-carb or ketogenic diet may want to avoid it.

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