Jowar Upma


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Jowar Upma

jowar upma recipe | vegetable jowar upma | homemade jowar rava upma | jowar atta upma | with 22 amazing images.

jowar upma is a healthier upma as compared to the traditional rava upma usually made in most households. Learn how to make jowar atta upma.

Ready in a jiffy, vegetable jowar upma is a healthy snack you can whip up for breakfast, supper, or just any time of the day. This is made by replacing a large quantity of the refined semolina with fibre and iron rich green peas and jowar flour. Of course, a small portion of rava is used to improve the consistency.

To make jowar upma, heat the oil in a deep non-stick pan, add the mustard seeds and urad dal. When the mustard seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 1 minute. Add the semolina and sauté on a medium flame for another 2 minutes. Add the jowar flour and sauté on a medium flame for 2 more minutes. Add the green peas, green chilli paste, coriander and salt and mix well. Add 3 cups of hot water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously. Add the lemon juice and mix well. Serve immediately.

To make it healthier, you can also add vegetables like carrot, capsicum and tomatoes to add to the taste, crunch and nutrient quotient. Like with most millet-based foods, it is essential to serve the homemade jowar rava upma immediately.

Adults, kids, senior citizens and women with PCOS all can enjoy ½ serving of this jowar atta upma in small quantities as an occasional treat only to satisfy their craving for this South Indian style breakfast. We do not recommend this recipe as a regular healthy fare. It is best avoided for people aiming weight loss.

Tips for jowar upma. 1. Do not over boil the green peas. They should be slightly crunchy. 2. After adding the hot water, ensure to stir continuously to avoid lump formation. 3. Avoid cooking after adding lemon juice to avoid losing its vitamin C content.

Enjoy jowar upma recipe | vegetable jowar upma | homemade jowar rava upma | jowar atta upma | with step by step photos.

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Jowar Upma recipe - How to make Jowar Upma

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Method
    Method
  1. Heat the oil in a deep non-stick pan, add the mustard seeds and urad dal.
  2. When the mustard seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds.
  3. Add the onions and sauté on a medium flame for 1 minute.
  4. Add the semolina and sauté on a medium flame for another 2 minutes.
  5. Add the jowar flour and sauté on a medium flame for 2 more minutes.
  6. Add the green peas, green chilli paste, coriander and salt and mix well.
  7. Add 3 cups of hot water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
  8. Add the lemon juice and mix well.
  9. Serve immediately.

Jowar Upma (Healthy Snack) Video by Tarla Dalal

Jowar Upma recipe with step by step photos

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Method for jowar upma

  1. To make jowar upma, heat the oil in a deep non-stick pan, add the mustard seeds.
  2. Add the urad dal.
  3. When the mustard seeds crackle, add the asafoetida.
  4. Add curry leaves.
  5. Sauté on a medium flame for a few seconds.
  6. Add the onions.
  7. and sauté on a medium flame for 1 minute.
  8. Add the semolina (rava).
  9. Sauté rava on a medium flame for another 2 minutes while stirring continuously to get an even roasting. This is to ensure that the rava is evenly cooked.
  10. Add the jowar flour.
  11. and sauté on a medium flame for 2 more minutes while stirring continuously to get an even roasting. This is to ensure that the rava and jowar flour is evenly cooked.
  12. Add the green peas.
  13. Add green chilli paste.
  14. Add coriander.
  15. Add salt.
  16. Mix well.
  17. Add 3 cups of hot water.
  18. Mix well.
  19. Cover and cook on a medium flame for 2 to 3 minutes. We have covered the upma as we want the rava and jowar flour to cook well.
  20. Add the lemon juice.
  21. Mix well.
  22. Serve immediately.

Nutrient values (Abbrv) per serving
Energy206 cal
Protein6.3 g
Carbohydrates37.8 g
Fiber4.4 g
Fat3.3 g
Cholesterol0 mg
Sodium9.1 mg
Click here to view calories for Jowar Upma

RECIPE SOURCE : Healthy SnacksBuy this cookbook
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Reviews

Jowar Upma
5
 on 18 Mar 19 10:08 AM


Tried this recipe today.I roasted the rava and jowar flour separately( after reading the comments) and it turned out good.Used carrot since I did not have peas.A nice variation to the traditional upma.Never imagined that upma could be made using jowar flour. Adding lime juice gives a nice tangy taste.Loved it.
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Tarla Dalal    Hi Winnie, Loved how you made these changes in the recipe to make variations. Keep trying more and more recipes & share with us your feedback.
Reply
18 Mar 19 12:23 PM
Jowar Upma
5
 on 23 Feb 17 03:33 PM


Hi. If we want gluten-free jowar upma then rava is to be eliminated, then what can we use instead of rava.
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Tarla Dalal    Hi Preeti Rava has been added to get a upma like texture. However you can try without rava, but ensure to keep a check on the amount of water to be added then. You can try other gluten free snacks too... https://www.tarladalal.com/recipes-for-Gluten-Free-Snacks-668
Reply
24 Feb 17 02:14 PM
Jowar Upma
5
 on 21 Feb 17 11:48 AM


Hie the recipe tasted good but I felt that it was little uncooked (kachha), though I followed the process step by step. Kindly confirm whether the Jowar ATTA used was roasted separately or we have roast more (more than 2- 3 min)
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Tarla Dalal    The jowar flour has been roasted only for 2 to 3 minutes on medium flame. The upma might not have been uncooked, it''s actually the texture you obtain by cooking jowar flour with water. And that''s the reason we have added 1/2 cup of semolina to get some texture and mouth feel like regular upma.
Reply
24 Feb 17 02:17 PM
Jowar Upma
5
 on 27 Mar 16 05:09 AM


It''s a healthy recipe
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Tarla Dalal    Hi Manju , we are delighted you loved the Jowar Upma recipe. Please keep posting your thoughts and feedback. Happy Cooking.
Reply
28 Mar 16 10:18 AM
Jowar Upma
4
 on 02 Sep 15 06:26 AM


I liked it lot. Healthy recipe.
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Tarla Dalal    Thanks. Please continue to review recipes which you have made and loved from tarladalal.com It will help thousands of food lovers to try the recipe based on your review.
Reply
02 Sep 15 09:38 AM
Jowar Upma
5
 on 28 Oct 14 12:24 PM


A traditional twist to the famous South Indian snack.... I had never thought of making upma using jowar flour...but believe me it tastes just the same as regular rava upma... My family members didn't realize it's made with jowar flour until I mentioned it...great recipe...