Name: Jowar upma - Instant one pot savoury upma
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
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

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.

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Prep Time 30

Cook Time 15

Total Time 45

Course Breakfast, Snack

Cuisine Indian

Servings

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: 377kcalCarbohydrates: 75gProtein: 9.45gFat: 2g

Keyword traditional

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