Jowar Upma Recipe – A Healthy & Easy Breakfast Option

Introduction :

Looking for a nutritious, gluten-free, and delicious breakfast?

Jowar is an important Kharif crop grown in Rajasthan. It has more protein than rice, but its protein quality is not very high. This is because it contains low amounts of essential amino acids like lysine, methionine, and cystine. Some jowar varieties have high leucine levels, which can create an imbalance with isoleucine.

This imbalance affects the body’s ability to convert tryptophan into niacin, which may lead to niacin deficiency over time.

Jowar is also rich in B-complex vitamins and dietary fiber, making it great for digestion. However, it lacks vitamin A, so it should be eaten with other foods that provide this vitamin.

Try Jowar Upma, a wholesome dish packed with fiber, protein, and essential nutrients. Jowar (sorghum) is a superfood known for its health benefits, making it a great alternative to refined grains. This upma is not only light on the stomach but also keeps you full and energized for hours.

This recipe is simple to make and full of delicious flavors, making it a great choice for anyone who loves healthy food. It’s a perfect way to start your day with a nutritious and filling meal. Give it a try and enjoy a tasty, wholesome breakfast that’s both easy to prepare and good for you!

Healthy Jowar Upma Recipe

Ingredients:

• Jowar (Sorghum) – 30g
• Onion – 25g
• Capsicum – 40g
• Bottle Gourd – 35g
• Tomato – 50g
• Coriander Leaves – 14g
• Curry Leaves – 5-8 leaves
• Oil – 5g
• Boiled Peas – 25g
• Mustard Seeds – ½ tsp
• Dried Red Chili – 1
• Green Chili – 1 (chopped)
• Ginger – ½ inch (grated)
• Turmeric Powder – ¼ tsp
• Salt – As per taste
• Lemon Juice – 1 tsp

Step-by-Step Instructions:

Step 1: Cook the Jowar

1. Soak jowar grains in water for at least 30 minutes.
2. In a deep pan, bring 3 cups of water to a boil. Add a little salt and the soaked jowar.
3. Cover and cook on medium heat for about 10 minutes until the grains are soft.
4. Drain any excess water. The jowar should be slightly mushy.
5. You can also cook jowar in a rice cooker for convenience.

Step 2: Prepare the Upma

1. Heat oil in a pan.
2. Add mustard seeds, dried red chili, and curry leaves. Let them splutter for a few seconds.
3. Add chopped green chili, ginger, and onion. Sauté for 1-2 minutes until the onions turn soft.
4. Mix in bottle gourd and capsicum. Cook for 5 minutes until they become tender.
5. Add boiled peas, tomatoes, turmeric, and salt. Stir well and cook for another 2 minutes.

Step 3: Combine & Serve

1. Add the cooked jowar to the vegetable mixture.
2. Squeeze in lemon juice and mix everything well.
3. Cook for 1 more minute, then turn off the heat.
4. Garnish with fresh coriander leaves and serve hot.

image: Jowar Upma

Why You’ll Love This Jowar Upma

Healthy & Nutritious – Rich in fiber, protein, and essential vitamins.
Gluten-Free – Perfect for those with gluten intolerance.
Weight-Loss Friendly – Low in calories yet filling.
Quick & Easy – Simple steps and minimal ingredients.

Enjoy this wholesome Jowar Upma as a healthy breakfast or light meal!

References:

• https://shorturl.at/F0HTM