JOWAR UPMA RECIPE
Jowar Upma, also known as Sorghum Upma, is a wholesome and nutritious dish made with jowar (sorghum) grains. It’s a popular breakfast or snack option in many parts of India. The recipe begins by dry roasting the jowar grains to enhance their flavor and aroma. Then, the roasted grains are ground into a coarse powder. In a pan, mustard seeds, cumin seeds, and a medley of vegetables are sautéed. The ground jowar powder is added to the pan and cooked with water until it thickens into a porridge-like consistency. Finally, the upma is garnished with fresh cilantro leaves for added freshness. Jowar Upma is not only delicious but also gluten-free and packed with fiber, making it a healthy choice. It can be enjoyed on its own or served with chutney or yogurt for a complete meal.
INGREDIENTS
Servings : 1
- 1 cup jowar (sorghum) grains
- 1 tablespoon oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/4 cup chopped onions
- 1/4 cup chopped carrots
- 1/4 cup chopped bell peppers (optional)
- 1/4 cup green peas (optional)
- 2-3 green chilies, finely chopped
- 1/2 teaspoon grated ginger
- Curry leaves (optional)
- Salt to taste
- 2 cups water
- Fresh cilantro leaves, for garnish
INSTRUCTIONS
- Dry roast the jowar grains in a pan over medium heat until they become aromatic and start to pop. This should take about 4-5 minutes. Remove from heat and allow them to cool.
- Once cooled, grind the roasted jowar grains into a coarse powder using a blender or a food processor. Set aside.
- Heat oil in a pan or skillet over medium heat. Add mustard seeds and cumin seeds. Allow them to splutter.
- Add chopped onions, carrots, bell peppers, green peas, green chilies, grated ginger, and curry leaves (if using). Sauté for 3-4 minutes until the vegetables are slightly softened.
- Add the ground jowar powder to the pan and mix well with the vegetables.
- Add water and salt to taste. Stir everything together until well combined.
- Cover the pan and cook for about 10-12 minutes on low heat, stirring occasionally, until the jowar grains are cooked and the mixture has thickened to a porridge-like consistency.
- Remove from heat and let it sit covered for a few minutes.
- Garnish with fresh cilantro leaves.
- Serve hot as a healthy breakfast or snack.
NUTRITION VALUE
SERVING SIZE : 1 CHAPATI HALF CUP NOODELS
- Calories: 180
- Total Fat: 4g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 200mg
- Total Carbohydrate: 32g
- Dietary Fiber: 6g
- Sugars: 3g
- Protein: 5g
