Jowar Upma
by Tarla Dalal
jowar upma recipe | vegetable jowar upma | homemade jowar rava upma | jowar atta upma | with 22 amazing images.
jowar upma is a healthier upma as compared to the traditional rava upma usually made in most households. Learn how to make jowar atta upma.
Ready in a jiffy, vegetable jowar upma is a healthy snack you can whip up for breakfast, supper, or just any time of the day. This is made by replacing a large quantity of the refined semolina with fibre and iron rich green peas and jowar flour. Of course, a small portion of rava is used to improve the consistency.
To make jowar upma, heat the oil in a deep non-stick pan, add the mustard seeds and urad dal. When the mustard seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 1 minute. Add the semolina and sauté on a medium flame for another 2 minutes. Add the jowar flour and sauté on a medium flame for 2 more minutes. Add the green peas, green chilli paste, coriander and salt and mix well. Add 3 cups of hot water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously. Add the lemon juice and mix well. Serve immediately.
To make it healthier, you can also add vegetables like carrot, capsicum and tomatoes to add to the taste, crunch and nutrient quotient. Like with most millet-based foods, it is essential to serve the homemade jowar rava upma immediately.
Adults, kids, senior citizens and women with PCOS all can enjoy ½ serving of this jowar atta upma in small quantities as an occasional treat only to satisfy their craving for this South Indian style breakfast. We do not recommend this recipe as a regular healthy fare. It is best avoided for people aiming weight loss.
Tips for jowar upma. 1. Do not over boil the green peas. They should be slightly crunchy. 2. After adding the hot water, ensure to stir continuously to avoid lump formation. 3. Avoid cooking after adding lemon juice to avoid losing its vitamin C content.
Enjoy jowar upma recipe | vegetable jowar upma | homemade jowar rava upma | jowar atta upma | with step by step photos.
Jowar Upma recipe - How to make Jowar Upma
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Jowar Upma
1 cup jowar (white millet) flour
2 tsp oil
1 tsp mustard seeds ( rai / sarson)
1 tsp urad dal (split black lentils)
1/4 tsp asafoetida (hing)
5 to 6 curry leaves (kadi patta)
1/2 cup finely chopped onions
1/2 cup semolina (rava / sooji)
1/2 cup boiled green peas
2 tsp green chilli paste
2 tbsp finely chopped coriander (dhania)
salt to taste
1 1/2 tbsp lemon juice
- Method
- Heat the oil in a deep non-stick pan, add the mustard seeds and urad dal.
- When the mustard seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds.
- Add the onions and sauté on a medium flame for 1 minute.
- Add the semolina and sauté on a medium flame for another 2 minutes.
- Add the jowar flour and sauté on a medium flame for 2 more minutes.
- Add the green peas, green chilli paste, coriander and salt and mix well.
- Add 3 cups of hot water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
- Add the lemon juice and mix well.
- Serve immediately.
Jowar Upma (Healthy Snack) Video by Tarla Dalal
Like Jowar Upma
-
Like jowar upma, then see our collection of Indian snack recipes and some popular recipes we love.
- microwave poha recipe | batata poha in microwave | microwave aloo poha | microwave poha - quick breakfast recipe | with step by step images.
- cheese corn balls recipe | Indian style cheese corn balls | veg cheese sweet corn balls | with amazing 35 images.
- mixed sprouts poha recipe | healthy sprouts poha| breakfast poha | with 20 amazing images.
- rava toast recipe | sooji toast | bread rava toast | tava rava toast | crispy veg sooji bread toast | with 20 amazing images
Method for jowar upma
-
To make jowar upma, heat the oil in a deep non-stick pan, add the mustard seeds.
-
Add the urad dal.
-
When the mustard seeds crackle, add the asafoetida.
-
Add curry leaves.
-
Sauté on a medium flame for a few seconds.
-
Add the onions.
-
and sauté on a medium flame for 1 minute.
-
Add the semolina (rava).
-
Sauté rava on a medium flame for another 2 minutes while stirring continuously to get an even roasting. This is to ensure that the rava is evenly cooked.
-
Add the jowar flour.
-
and sauté on a medium flame for 2 more minutes while stirring continuously to get an even roasting. This is to ensure that the rava and jowar flour is evenly cooked.
-
Add the green peas.
-
Add green chilli paste.
-
Add coriander.
-
Add salt.
-
Mix well.
-
Add 3 cups of hot water.
-
Mix well.
-
Cover and cook on a medium flame for 2 to 3 minutes. We have covered the upma as we want the rava and jowar flour to cook well.
-
Add the lemon juice.
-
Mix well.
-
Serve immediately.
| Energy | 206 cal |
| Protein | 6.3 g |
| Carbohydrates | 37.8 g |
| Fiber | 4.4 g |
| Fat | 3.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 152.8 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 1.2 mg |
| Vitamin C | 10.2 mg |
| Folic Acid | 23.5 mcg |
| Calcium | 33.9 mg |
| Iron | 1.8 mg |
| Magnesium | 63.2 mg |
| Phosphorus | 112.6 mg |
| Sodium | 9.1 mg |
| Potassium | 129 mg |
| Zinc | 0.7 mg |
My daughter who has pcod, enjoyed this upma.It is gluten free and tasty.
It''s a wonderful recipe,I tried it.its very healthy recipe I wonder why did you mention not to eat it everyday and why it is not good for someone aiming weight loss? Please clear my query.
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.
Hi. If we want gluten-free jowar upma then rava is to be eliminated, then what can we use instead of rava.
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)
It''s a healthy recipe
I liked it lot. Healthy recipe.
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...