Jowar Upma (ज़्वार उपमा) is a healthy upma prepared with jowar which is also known as sorghum, seasonal vegetables and Indian spices. It is a vegan, gluten free and easy recipe. This is a perfect healthy breakfast dish from South Indian cuisine. The whole grain jowar is used to make this recipe. This is more nutritious and healthy in comparison of other upma varieties like rava upma and vermicelli upma. Jowar upma is the best option for gluten free diet.
Jowar upma is very delicious, easy and have many health benefits. Jowar contains a good amount of fibre and rich source of protein and iron. If you are looking to lose weight, it works wonder on your health and weight. It fights against free radicals, boosts immunity, improves heart health. So we can say that it is a super healthy food.
To cook jowar upma, soak it for overnight. Next day pressure cook the jowar firstly. It takes time to cook because of its hardness. Then sauted with fresh and seasonal vegetables. You can add vegetables like carrot, cabbage, beans, peas and capsicum. This jowar upma is little chewy but easy for digestion.
You can prepare it not only for breakfast but also for evening snacks. If you want some light meal in dinner, you may prepare this. It does not need any accompaniment but you can serve with curd.
You may also try other upma variations:
Rava Upma
Vermicelli Upma
Course: Breakfast
Cuisine: South Indian
Prep Time: 8 hours
Cooking Time: 40 minutes
Serving: 3
1 cup water
½ tsp. turmeric powder
½ tsp jeera (cumin seeds)
A small pinch heeng
1 medium sized Onion, finely chopped
1 Green Chilli, finely chopped
1 Tomato, finely chopped
1 Capsicum, finely chopped
1 cup Cabbage, finely chopped
Salt to taste
½ tsp. Red Chili powder (optional)
2 tbsp. oil
Lemon juice to taste
Next day, drain the excess water. Place the Jowar into the pressure cooker along with 1 cup water, salt and turmeric powder. Pressure cook on medium flame. After one whistle, turn the flame on low and cook for 2 minutes.
After that turn off flame and settle down the pressure naturally.
Heat oil in a pan, add jeera and heeng. When they splutter, add chopped onion and green chilli. Saute them till become translucent.
Add chopped tomatoes, fry them.
Add cabbage and capsicum. Saute for a minute till vegetables turn soft.
Add red chilli powder and adjust salt.
Now add cooked jowar and lemon juice. Mix gently.
Transfer to a serving plate.
Serve hot Jowar upma.
Jowar upma is very delicious, easy and have many health benefits. Jowar contains a good amount of fibre and rich source of protein and iron. If you are looking to lose weight, it works wonder on your health and weight. It fights against free radicals, boosts immunity, improves heart health. So we can say that it is a super healthy food.
To cook jowar upma, soak it for overnight. Next day pressure cook the jowar firstly. It takes time to cook because of its hardness. Then sauted with fresh and seasonal vegetables. You can add vegetables like carrot, cabbage, beans, peas and capsicum. This jowar upma is little chewy but easy for digestion.
You can prepare it not only for breakfast but also for evening snacks. If you want some light meal in dinner, you may prepare this. It does not need any accompaniment but you can serve with curd.
You may also try other upma variations:
Rava Upma
Vermicelli Upma
Course: Breakfast
Cuisine: South Indian
Prep Time: 8 hours
Cooking Time: 40 minutes
Serving: 3
Ingredients:
¾ cup Jowar (Whole grain)1 cup water
½ tsp. turmeric powder
½ tsp jeera (cumin seeds)
A small pinch heeng
1 medium sized Onion, finely chopped
1 Green Chilli, finely chopped
1 Tomato, finely chopped
1 Capsicum, finely chopped
1 cup Cabbage, finely chopped
Salt to taste
½ tsp. Red Chili powder (optional)
2 tbsp. oil
Lemon juice to taste
Instructions:
Wash and soak Jowar overnight or for at least 6-7 hours in water.
Next day, drain the excess water. Place the Jowar into the pressure cooker along with 1 cup water, salt and turmeric powder. Pressure cook on medium flame. After one whistle, turn the flame on low and cook for 2 minutes.
After that turn off flame and settle down the pressure naturally.
Heat oil in a pan, add jeera and heeng. When they splutter, add chopped onion and green chilli. Saute them till become translucent.
Add chopped tomatoes, fry them.
Add cabbage and capsicum. Saute for a minute till vegetables turn soft.
Add red chilli powder and adjust salt.
Now add cooked jowar and lemon juice. Mix gently.
Transfer to a serving plate.
Serve hot Jowar upma.
Tips:
- Broken jowar grains are also available in market, you may cook jowar upma with that.
- For sourness, add ¼ cup curd at the time of sauteing the vegetables.
- You may add urad dal and chana dal like sooji upma.
- You may add mustard seeds and curry leaves.
- You may add any type of vegetables as per availability in your kitchen.
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