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A plate is filled with sorghum upma placed on the table
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4.5 from 2 votes

Jowar Upma

This recipe for Jowar Upma is a healthy whole grain Upma prepared with mixed vegetables that you should try today!
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Breakfast
Cuisine: Indian
Diet: Vegan
Allergen: Dairy free, Gluten free
Difficulty: Easy
Servings: 3
Calories: 108kcal

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.

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.
 
The nutrition values I show here are my best estimates. Please be sure to check your preferred nutrition calculator, if you are relying on accurate calculations in your diet.

Nutrition

Calories: 108kcal | Carbohydrates: 2g | Protein: 1g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 1mg | Potassium: 40mg | Fiber: 1g | Sugar: 1g | Vitamin A: 190IU | Vitamin C: 102mg | Calcium: 30mg | Iron: 1mg