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Jowar upma recipe – Healthy whole grain upma with mixed vegetables. Jonnalu, jola, cholam are the other south Indian names to sorghum or jowar. Broken jowar or the jowar rava is available in the super markets and can be used to make upma, pulao or porridge. The recipe i am sharing here uses whole jowar to make upma. Using whole grains has many benefits over the processed rava like hygiene, more nutrition, free from additives.
Most kinds of rava /semolina sold contain additives or are treated with certain kinds of gases to prevent infestations and extend the shelf life. About 60 to 80 % of the nutrients are lost with in 3 to 5 days of grinding the grains to flour or rava. So consuming whole grains is always a better choice.
I have grown up eating jowar roti almost daily since ragi and jowar are staple grains in our region. Making jowar roti regularly is not possible for me now since we are not accessible to fresh flour or a flour mill. So i try to include them whole. I make jowar dosa more often as it is very easy. This jowar upma is another one which i make though not very often, for the evening snack and sometimes for lunch.
If you are trying to include jowar in your diet for the health benefits it provides, do try this upma. It is very easy, delicious and keeps your energy levels good for hours. It is suitable for those trying to lose weight, diabetics, gestational diabetics and even to kids as it contains a good amount of calcium and magnesium along with copper and iron.
How to make jowar upma – whole grain upma
1. Wash jowar several times until water runs clear. You may need to rub them in between your palms. Add fresh water and soak for 8 to 12 hours. If soaking for over 8 hours, change the water after 6 to 8 hours. Soaking breaks the hard to digest fibers and increases the bio availability of nutrients.
2. Drain up the water completely. Add fresh water and turmeric. Pressure cook for 3 whistles. 2 whistles on a medium flame and 1 whistle on a low flame.
3. When the pressure goes off, fluff them up. With the amount of water i mentioned in the recipe card, there was no water left after pressure cooking. If it is left, then continue to cook and evaporate the left over water. Set this aside. Even after thoroughly cooking, they will be chewy but easy for digestion.
4. Heat oil in a pan. Saute cumin and mustard. When they splutter, add urad dal and fry until golden.
5. Add onions, chili and ginger.Saute until the onions turn soft.
6. Add chopped veggies. I used potatoes, beans, peas and capsicum. You can add whatever you like.
7. Cover and cook on a low heat until the veggies are soft cooked. If needed sprinkle little water and cook.
8. Add salt and turmeric. Mix.
9. Add the cooked jowar and coconut. You can skip coconut. But it adds taste and flavor.
10. Saute for 1 to 2 mins. Add lemon juice and coriander leaves.
Serve hot. It can be served alone or with papad or yogurt.
If you are keen to try healthy whole grain recipes, you can take a look at these collections
Ragi recipes
Oats recipes
Quinoa upma
Quinoa salad
Jowar upma recipe below
Jowar upma recipe | Jonna upma | Jowar recipes
Upma, this south Indian breakfast is made using jowar or sorghum. Tastes great and a good way to enjoy whole grains in your diet.
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For best results follow the step-by-step photos above the recipe card
Prep Time8 hours hours
Cook Time40 minutes minutes
Total Time8 hours hours 40 minutes minutes
Servings2
AuthorSwasthi
Ingredients (US cup = 240ml )
- ¾ cup jowar
- 1 cup water to pressure cook
- oil as needed
- ½ to ¾ tsp cumin / jeera
- ½ to ¾ tsp mustard
- 1 to 1 ½ tsp urad dal
- 1 pinch hing
- 1 onion , small , sliced
- 2 to 3 green chilies , slit
- 1 tsp ginger , chopped (optional)
- ¾ cup mixed veggies , chopped finely
- salt as needed
- turmeric as needed
- ¼ cup fresh grated coconut as desired
Instructions
Wash and soak jowar for at least 8 hours. Drain and add 1 cup water and pressure cook for 2 whistles on medium flame with little turmeric. 1 more whistle on a low flame.
When the pressure settles down, fluff up.
Heat a pan with oil, allow cumin and mustard to crackle. Add urad dal, saute until golden.
Fry chilies, onions and ginger.
When the onions turn soft, add mixed veggies and saute for 2 mins.
Cover and cook until soft done. If needed sprinkle some water and cook.
Add salt and turmeric. Stir.
Add cooked jowar, coconut and mix.
Stir well and saute for 2 mins.
Add lemon juice and coriander leaves.
Alternative quantities provided in the recipe card are for 1x only, original recipe.
For best results follow my detailed step-by-step photo instructions and tips above the recipe card.
NUTRITION INFO (estimation only)
Nutrition Facts
Jowar upma recipe | Jonna upma | Jowar recipes
Amount Per Serving
Calories 389Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 3g19%
Sodium 212mg9%
Potassium 512mg15%
Carbohydrates 74g25%
Fiber 11g46%
Sugar 4g4%
Protein 12g24%
Vitamin A 3465IU69%
Vitamin C 16.6mg20%
Calcium 50mg5%
Iron 4.8mg27%
* Percent Daily Values are based on a 2000 calorie diet.
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About Swasthi
I’m Swasthi Shreekanth, the recipe developer, food photographer & food writer behind Swasthi’s Recipes. My aim is to help you cook great Indian food with my time-tested recipes. After 2 decades of experience in practical Indian cooking I started this blog to help people cook better & more often at home. Whether you are a novice or an experienced cook I am sure Swasthi’s Recipes will assist you to enhance your cooking skills. More about me
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