Jowar Upma recipe for healthy breakfast - Good Diet

Jowar upma is a healthy, whole-grain Indian breakfast made with sorghum (jowar), vegetables, and aromatic spices. It’s gluten-free and loaded with fiber and nutrients. Here’s a creative and nutritious jowar upma recipe:

Ingredients

Jowar (sorghum grains or rava): 1 cup (soaked overnight if using whole grains)

Water: 2.5–3 cups

Oil/Ghee: 2 tbsp (for tempering; use ghee for better flavor)

Mustard seeds: ½–1 tsp

Cumin seeds: ½–¾ tsp (optional)

Urad dal: 1–2 tsp

Channa dal (optional): 1 tsp

Onion: 1 small, sliced

Green chilies: 2–3, slit

Ginger: 1 tsp, finely chopped

Mixed vegetables: ½–¾ cup (carrots, peas, green beans, capsicum)

Curry leaves: 1 sprig

Hing (asafoetida): pinch

Salt: as required

Turmeric powder: ½ tsp

Grated coconut: ¼ cup (optional, for extra flavor)

Lemon juice: 1 tbsp

Coriander leaves: 2 tbsp, chopped

Peanuts or cashews: 2 tbsp, roasted (optional, for crunch)

Preparation Steps

Soak Jowar: Wash jowar thoroughly and soak overnight (8–10 hours). Drain the water.

Cook Jowar: In a pressure cooker, add 2.5–3 cups water, a little turmeric, salt, and soaked jowar. Cook for 3–4 whistles until jowar is soft but slightly chewy.

Prepare Tempering: Heat oil/ghee in a pan. Add mustard seeds and let them splutter; then add cumin seeds, urad dal, channa dal, curry leaves, and hing. Fry till dals are golden.

Sauté: Add onions, ginger, green chilies. Sauté until onions turn translucent.

Add Veggies: Stir in mixed vegetables and salt. Sauté for 2 minutes, sprinkle little water, cover, and cook until veggies are soft.

Combine: Add cooked jowar and grated coconut. Mix thoroughly and sauté for 2 minutes.

Finishing Touch: Stir in lemon juice, chopped coriander, and roasted peanuts/cashews for crunch.

Serve: Enjoy hot, with lemon wedges or yogurt on the side.

Tips

Use jowar rava if you want a quicker-cooking version instead of whole jowar grains.

Add your favorite vegetables for variety.

Can be enjoyed alone or with a side like mango or lemon pickle.

Jowar upma is a hearty, protein-rich, and fiber-filled breakfast or snack, perfect for those looking for healthier Indian alternatives.