Jowar Upma

Jowar Upma

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Ready in a jiffy, Jowar Upma is a healthy snack you can whip up for breakfast, supper, or just any time of the day. A much healthier alternative to the traditional rava based upma, the Jowar Upma is made by replacing a large quantity of the refined semolina with fibre and iron rich jowar and green peas. Of course, a small portion of rava is used to improve the consistency. You can also add vegetables like carrots and tomatoes to add to the taste, crunch and nutrient quotient. Like with most millet-based foods, it is essential to serve the Jowar Upma immediately.

Jowar Upma recipe - How to make Jowar Upma

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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  1. Heat the oil in a deep non-stick pan, add the mustard seeds and urad dal.
  2. When the mustard seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds.
  3. Add the onions and sauté on a medium flame for 1 minute.
  4. Add the semolina and sauté on a medium flame for another 2 minutes.
  5. Add the jowar flour and sauté on a medium flame for 2 more minutes.
  6. Add the green peas, green chilli paste, coriander and salt and mix well.
  7. Add 3 cups of hot water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
  8. Add the lemon juice and mix well.
  9. Serve immediately.
Nutrient values (Abbrv) per serving
Energy206 cal
Protein6.3 g
Carbohydrates37.8 g
Fiber4.4 g
Fat3.3 g
Cholesterol0 mg
Sodium9.1 mg
Click here to view calories for Jowar Upma
Jowar Upma (Healthy Snack) Video by Tarla Dalal


Jowar Upma
 on 18 Mar 19 10:08 AM

Tried this recipe today.I roasted the rava and jowar flour separately( after reading the comments) and it turned out good.Used carrot since I did not have peas.A nice variation to the traditional upma.Never imagined that upma could be made using jowar flour. Adding lime juice gives a nice tangy taste.Loved it.
Tarla Dalal
18 Mar 19 12:23 PM
   Hi Winnie, Loved how you made these changes in the recipe to make variations. Keep trying more and more recipes & share with us your feedback.
Jowar Upma
 on 23 Feb 17 03:33 PM

Hi. If we want gluten-free jowar upma then rava is to be eliminated, then what can we use instead of rava.
Tarla Dalal
24 Feb 17 02:14 PM
   Hi Preeti Rava has been added to get a upma like texture. However you can try without rava, but ensure to keep a check on the amount of water to be added then. You can try other gluten free snacks too...
Jowar Upma
 on 21 Feb 17 11:48 AM

Hie the recipe tasted good but I felt that it was little uncooked (kachha), though I followed the process step by step. Kindly confirm whether the Jowar ATTA used was roasted separately or we have roast more (more than 2- 3 min)
Tarla Dalal
24 Feb 17 02:17 PM
   The jowar flour has been roasted only for 2 to 3 minutes on medium flame. The upma might not have been uncooked, it''s actually the texture you obtain by cooking jowar flour with water. And that''s the reason we have added 1/2 cup of semolina to get some texture and mouth feel like regular upma.
Jowar Upma
 on 27 Mar 16 05:09 AM

It''s a healthy recipe
Tarla Dalal
28 Mar 16 10:18 AM
   Hi Manju , we are delighted you loved the Jowar Upma recipe. Please keep posting your thoughts and feedback. Happy Cooking.
Jowar Upma
 on 02 Sep 15 06:26 AM

I liked it lot. Healthy recipe.
Tarla Dalal
02 Sep 15 09:38 AM
   Thanks. Please continue to review recipes which you have made and loved from It will help thousands of food lovers to try the recipe based on your review.
Jowar Upma
 on 28 Oct 14 12:24 PM

A traditional twist to the famous South Indian snack.... I had never thought of making upma using jowar flour...but believe me it tastes just the same as regular rava upma... My family members didn't realize it's made with jowar flour until I mentioned it...great recipe...