Healthy Jowar Upma Recipe | Nutritious and Flavorful Indian Breakfast

Introduction

Jowar Upma is a wholesome and nutritious twist on the traditional South Indian breakfast dish. Made with jowar (sorghum), this healthy recipe is rich in fiber, protein, and essential nutrients, making it an excellent start to your day. Follow this easy recipe to prepare a flavorful and healthy Jowar Upma at home.

Ingredients

• 1 cup jowar (sorghum), soaked overnight and drained

• 1 medium onion, finely chopped

• 1 small carrot, finely chopped

• 1/2 cup green peas

• 1 small tomato, finely chopped

• 1-2 green chilies, slit

• 1 teaspoon mustard seeds

• 1 teaspoon cumin seeds

• 1 teaspoon urad dal (split black gram)

• 1 teaspoon chana dal (split chickpeas)

• 1/2 teaspoon turmeric powder

• 1/2 teaspoon asafoetida (hing)

• 8-10 curry leaves

• 2 tablespoons oil or ghee

• Salt to taste

• Fresh coriander leaves, chopped for garnish

• Lemon juice for garnish (optional)

• 2 cups water

Instructions

1. Prepare the Ingredients:

   • Rinse the soaked jowar thoroughly and drain. Set aside.

   • Chop the vegetables and set them aside.

2. Cook the Jowar:

   • Heat 2 cups of water in a pot. Add the soaked jowar and a pinch of salt. Cook until the jowar is tender and water is absorbed. Set aside.

3. Prepare the Upma:

   • Heat oil or ghee in a large pan over medium heat. Add mustard seeds and let them splutter.

   • Add cumin seeds, urad dal, and chana dal. Sauté until the dals turn golden brown.

   • Add the chopped onions and green chilies. Sauté until the onions turn translucent.

   • Add the chopped carrots, green peas, tomatoes, turmeric powder, asafoetida, and curry leaves. Mix well and cook for a few minutes until the vegetables are slightly tender.

4. Combine the Jowar with Vegetables:

   • Add the cooked jowar to the vegetable mixture and mix gently to combine all the ingredients. Cook for a few more minutes, allowing the flavors to blend well.

   • Adjust the seasoning if needed.

5. Serve:

   • Garnish the Jowar Upma with fresh coriander leaves and a squeeze of lemon juice if desired.

   • Serve hot with coconut chutney or a side of yogurt.

Tips and Variations

• Tips: Ensure to rinse and soak the jowar well to remove any bitterness. Adjust the spice levels according to your preference.

• Variations: Add finely chopped bell peppers, beans, or corn for extra nutrition and flavor. You can also add nuts like cashews or peanuts for a crunchy texture. For a vegan version, use oil instead of ghee.

Health Benefits

Jowar Upma is a highly nutritious dish rich in dietary fiber, protein, and essential vitamins and minerals. Jowar is a good source of iron, calcium, and magnesium, which are important for maintaining healthy bones and preventing anemia. The vegetables add essential vitamins, antioxidants, and fiber, making this dish a balanced and wholesome meal.

Conclusion

Enjoy your Healthy Jowar Upma as a nutritious and flavorful Indian breakfast that is perfect for a healthy start to your day. With its rich taste and wholesome ingredients, this recipe is sure to become a staple in your kitchen.

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