Jowar upma – Instant one pot savoury upma

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Jowar upma – Instant one pot savoury upma

 

Jowar upma - Instant one pot savoury upma

Luke Coutinho (Designed by Priyanka Vithlani, Meal planning analyst)
Wholesome, delicious upma made with the traditional versatile wonder grain - Jowar. Keeps one feeling fuller for longer and can be relished by the entire family as it is an additional add on to the nutrition quotient and the flavor profile too.
5 from 1 vote
Prep Time 30 mins
Cook Time 15 mins
Total Time 45 mins
Course Breakfast, Snack
Cuisine Indian
Servings 4
Calories 377 kcal

Equipment

  • Pressure cooker
  • Cooking pan

Ingredients
  

  • 1 cup whole jowar soaked for 8-10 hours
  • 1 onion finely chopped
  • 1 carrot finely chopped
  • 1/4 cup beans finely chopped
  • 1 inch grated ginger
  • 2 green chilies optional
  • 2 tsp lemon juice
  • 1/2 teaspoon turmeric powder
  • salt to taste
  • 2 tsp black pepper powder
  • ½ tsp mustard seeds
  • ¼ tsp pre soaked urad dal
  • 1/4 tsp pre soaked chana dal
  • 10 curry leaves
  • 1/2 tbsp A2 ghee
  • 4 cups water

Instructions
 

  • Thoroughly wash and soak the jowar grains overnight for at least 8 to 10 hrs.
  • Pressure-cook jowar grains along with 4 cups of water,salt and a pinch of turmeric.
  • After 2 whistles on medium flame, turn the flame off and let it cool down .
  • The jowar is now ready to use.
  • In a pan, heat some ghee followed by curry leaves, mustard seeds, urad dal and chana dal.
  • As they crackle, add finely chopped onions followed by green chilies and ginger.
  • Allow it to saute till onions are translucent.
  • Next, add the vegetables, turmeric powder and cover and let it cook until the vegetables are soft and tender .
  • Now add the boiled jowar, salt and black pepper.
  • Cover the pan with a lid, reduce the heat to low and let the jowar upma cook for about 5 minutes.
  • Mix them all nicely again.
  • Turn the flame off and drizzle lemon juice .
  • Garnish with coriander mint leaves.
  • Serve hot with chutney of choice.

Notes

  • Jowar is the most versatile millet and is rich in B vitamins, magnesium, potassium, phosphorus, iron, and zinc.
  • It is also an excellent source of fiber, antioxidants, and protein.
  • We can replace the Jowar grains with Jowar rava or Ragi Rava too.
  • Use the vegetables as per seasonal availability.

Nutrition

Calories: 377kcalFat: 2gProtein: 9.45gCarbohydrates: 75g
Keyword traditional
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