Healthy Weight Loss Recipe: Mixed Vegetable Sajjalu (Pearl Millet) Soup

 

Pearl millet, known as sajjalu, is a powerhouse grain that is highly beneficial for healthy weight loss. Rich in fiber, protein, and essential nutrients, it helps you stay fuller for longer, reducing hunger pangs and curbing overeating. With a low glycemic index, it stabilizes blood sugar levels, while its high fiber content supports digestion and prevents bloating. When combined with the goodness of mixed vegetables, this soup becomes a nutritious, low-calorie meal packed with vitamins, minerals, and antioxidants. Perfect for weight loss and overall wellness, this hearty soup is both satisfying and nourishing.

Mixed Vegetable Sajjalu (Pearl Millet) Soup:

Ingredients:

• 1/4 cup pearl millet (sajjalu), soaked for 4-6 hours
• 1 cup mixed vegetables (carrots, beans, peas, spinach, zucchini, or any of your choice), finely chopped
• 1 medium onion, finely chopped
• 2-3 garlic cloves, minced
• 1 small piece of ginger, grated
• 1 green chili, slit (optional for spice)
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon black pepper powder
• 1 teaspoon olive oil or ghee (optional for added flavor)
• 4 cups vegetable stock or water
• Salt to taste
• Fresh coriander leaves, chopped (for garnish)
• Lemon juice (optional, for tanginess)

Instructions:

Prepare the Millet:

• Rinse the soaked pearl millet thoroughly. Cook it in 1 cup of water or pressure cook for 2-3 whistles until soft. Set it aside.

Prepare the Soup Base:

• Heat olive oil or ghee in a large pot over medium heat. Add cumin seeds and let them crackle. Add minced garlic, grated ginger, and green chili, and sauté for about a minute until fragrant.

Cook the Vegetables:

• Add the chopped onion and sautee well,Stir in the mixed vegetables and cook for 2-3 minutes.

Add Spices and Stock:

• Sprinkle turmeric powder, black pepper powder, and salt. Mix well. Pour in the vegetable stock or water and bring it to a boil. Reduce the heat and simmer for 5-7 minutes until the vegetables are tender.

Combine with Millet:

• Add the cooked pearl millet to the pot and stir well. Let the soup simmer for another 5 minutes, allowing the flavors to meld beautifully.

Finish and Serve:

• Taste and adjust the seasoning if needed. Garnish with fresh coriander leaves and add a squeeze of lemon juice for a zesty touch.

Enjoy this warm, comforting soup as a standalone meal for lunch or dinner. Pair it with a fresh green salad or a small whole-grain flatbread for a wholesome, balanced meal.

This mixed vegetable sajjalu soup is a perfect weight-loss recipe that not only supports digestion but also provides long-lasting energy, keeping you full and energized while promoting your health goals.

Nutritional Value One Bowl :

• Calories: 143  kcal
• Carbohydrates: 23 g
• Protein: 4 g
• Fat: 2.4 g 
• Dietary Fiber: 5 g