I am sharing one such variation with Jowar Upma. “Jowar,” a.k.a “Sorghum,” is the all-new superfood just like Quinoa was a few years back.
As a healthy alternative for refined wheat products, Jowar can be a power player in your pantry.
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This recipe for Jowar Upma is a healthy whole grain Upma prepared with mixed vegetables that you should try today!
If you are familiar with Upma, you miss out on the most versatile breakfast dish in Indian cuisine.
With just a few customizations, you can have your own breakfast creations that are both nutritious and yummy.
About this recipe
Jowar or sorghum is one of the most well-liked of current trending foods in the world.
It's easy; it's quick. It tastes delicious. It is enjoyed by millions every day.
So I decided to try this healthy gluten-free sorghum millet into an Upma recipe, and the results are just amazing!
Any time we use whole grains in recipes, it is good to soak them for a few hours to break down the hard-to-digest fibers. That’s the case with Jowar too.
So there is a little bit of prep work involved with the recipe. But it's all worth it when you taste the result!
Quick health tip….Jowar contains magnesium, copper, iron, and calcium!
Not only do you boost your immunity, but you also keep your stomach full for quite some time.
Ingredients note
- Jowar/ Sorghum: The main ingredient is cooked sorghum grain. You could also cook the sorghum ahead of time separately and then prepare this upma whenever you want. Be sure to look for sealed bags of Sorghum and avoid loose grains to get the best results.
- Vegetables: Your choice of veggies for upma is wide open to peas, carrots, onions (bare minimum), and a lot more. Just be sure to cut them to the right size so they cook evenly. For this recipe, I used capsicum (bell peppers) and onions.
- Spices: Mustard and urad dal are indispensable to get the authentic flavor you need in an Upma. Other spices that aid in flavor are jeera seeds and garam masala powder.
- Oil: Use your choice of cooking oil. Olive oil, corn oil, and coconut oil work best.
How to make this recipe
Check out my how-to cook sorghum for more options.
Begin with soaking the sorghum overnight and drain the excess water. Place the Jowar in a pressure cooker along with 2 cups of water and salt.
Pressure cook for 5 whistles, and turn off the heat. Allow the pressure to release naturally. The Jowar will continue to cook in the cooker as it cools down.
Place a pan over medium heat and add a couple of teaspoons of oil.
When the oil heats up, add mustard seeds and urad dal.
When the mustard seeds start to sizzle, add curry leaves, grated ginger, and chopped chilies and saute them for 40 seconds to a minute.
Now add chopped onions and saute them until they turn translucent.
Add bell pepper/capsicum and saute it for a minute. Add salt and mix well.
Add turmeric powder, Kashmiri red chili powder, and garam masala, and continue to saute for at least 30 seconds.
Now add the drained and cooked sorghum/jowar and mix well to get even flavor across the mixture.
Let it cook for another 1-2 minutes. Then switch off the heat and garnish with cilantro and lemon juice. Jowar upma is ready to enjoy!
Common questions
Sorghum is known as Jowar in Hindi, Cholam in Tamil, Jonna in Telugu, Jola in Kannada, and cholum in Malayalam.
Jowar is the world’s fifth most important grain because of its health benefits, and it is gluten-free.
Yes, you can if you don't like to eat onions in jowar upma and add other vegetables instead.
Expert tips
- Use any kind of vegetables like carrots, beans and peas. Just be sure to cut them evenly to cook them evenly.
- Always soak the sorghum overnight before using it in any recipe. Jowar is a millet that takes a long time to cook, so it is important to soak it.
- I cooked the sorghum in a pressure cooker. You could also cook in an Instant pot. Check out my recipe for “How to Cook Sorghum”.
- I used coconut oil to saute ingredients but you could also use Olive oil instead.
- You will see the jowar pearls have a chewy texture in comparison to other grains. So you will notice them begin hard. If you like it to be softer, you will need to add a little more water and allow it to cook through for some more time.
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📖 Recipe
Jowar Upma
Equipment
Ingredients
- 2 teaspoon Olive oil
- 1 teaspoon mustard seeds
- ½ teaspoon urad dal/split black gram
- 1 teaspoon grated ginger
- 2 green chili chopped
- 5 curry leaves
- 1 cup jowar or sorghum
- ½ cup bell pepper or capsicum chopped
- 1 cup onion chopped
- ¼ teaspoon turmeric powder
- 1 teaspoon Kashmiri red chili powder - if desired
- ½ teaspoon garam masala powder
- Cilantro for garnish
- 1 teaspoon lemon juice
Instructions
- Begin with soaking the sorghum overnight and drain the excess water. Place the Jowar in a pressure cooker along with 2 cups of water and salt. Pressure cook for 5 whistles, and turn off the heat. Allow the pressure to release naturally. The Jowar will continue to cook in the cooker as it cools down.
- Place a pan over medium heat and add a couple of teaspoons of oil. When the oil heats up, add mustard seeds and urad dal. When the mustard seeds start to sizzle, add curry leaves, grated ginger, and chopped chilies and saute them for 40 seconds to a minute.
- Now add chopped onions and saute them until they turn translucent.
- Add bell pepper/capsicum and saute it for a minute. Add salt and mix well. Add turmeric powder, Kashmiri red chili powder, and garam masala, and continue to saute for at least 30 seconds.
- Now add the drained and cooked sorghum/jowar and mix well to get even flavor across the mixture.
- Let it cook for another 1-2 minutes. Then switch off the heat and garnish with cilantro and lemon juice.
Process Shot
Check above for step-by-step pictures (most of my recipes include pictures)
Notes
- Use any kind of vegetables like carrots, beans, and peas. Just be sure to cut them evenly to cook them evenly.
- Always soak the sorghum overnight before using it in any recipe. Jowar is a millet that takes a long time to cook, so it is important to soak it.
- I cooked the sorghum in a pressure cooker. You could also cook in an Instant Pot.
- I used coconut oil to saute ingredients but you could also use Olive oil instead.
- You will see the jowar pearls have a chewy texture in comparison to other grains. So you will notice them begin hard. If you like it to be softer, you will need to add a little more water and allow it to cook through for some more time.
YOUR OWN NOTES
Nutrition
Nutritional information is an estimation only.
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