Ghoogri Recipe – Jowar Upma
Description
Ghoogri is a delightful and nutritious Rajasthani dish made with jowar (sorghum), often referred to as a savory pilaf or khichdi. This dish is not only rich in flavor but also packed with health benefits. The key ingredient, jowar, is soaked overnight and then cooked until tender yet chewy. Paired with a medley of vegetables like carrot, peas, and green bell pepper, it becomes a hearty and filling meal. Sautéed with aromatic spices and a dash of lemon juice, Ghoogri is the perfect option for breakfast or as a wholesome meal that can be packed into office lunch boxes. Its vibrant, spicy profile makes it a unique treat that is both healthy and satisfying.
Cuisine: Rajasthani
Course: Snack
Diet: Vegetarian
Ingredients
| Ingredient Name | Quantity |
|---|---|
| Jowar Seeds (Sorghum) | 1 cup (soaked for 9 to 10 hours) |
| Green Bell Pepper (Capsicum) | 1, chopped |
| Green Peas (Matar) | 1 cup, shelled |
| Carrot (Gajjar) | 1/2 cup, chopped |
| Onions | 1/3 cup, finely chopped |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Green Chillies | 1 teaspoon, crushed |
| Garlic | 1 teaspoon, crushed |
| Ginger | 1 teaspoon, grated |
| Garam Masala Powder | 1 teaspoon |
| Lemon Juice | 1 teaspoon |
| Sugar | 1 teaspoon |
| Salt | To taste |
| Ghee or Oil | 2 tablespoons |
| Water | As required (from the boiled jowar) |
| Coriander (Dhania) Leaves | A few, for garnish |
Preparation Time
10 minutes
Cooking Time
90 minutes
Instructions
-
Boil the Jowar
Start by boiling the soaked jowar in enough water to cover the grains. The water level should be about 2 inches above the jowar in the cooker. Once the cooker is sealed, allow it to release 8 to 9 whistles. The jowar should be cooked thoroughly but remain chewy, not mushy. After boiling, strain out the residual water and keep a few tablespoons of it aside for later use. -
Sauté the Spices and Vegetables
In a kadhai (wok), heat the ghee or oil. Add the cumin seeds and let them crackle, releasing their aromatic flavor. Add the crushed green chilies, ginger, and garlic, sautéing them for a few seconds until fragrant.
Next, add the finely chopped onions and cook them until they soften and turn pink. Add the chopped carrots and green peas, and sauté for a minute. -
Add Water and Cook the Vegetables
Pour in a few tablespoons of the water from the boiled jowar, just enough to keep the vegetables from sticking. Cover the kadhai and let the vegetables cook for 3 to 4 minutes, or until they are tender. -
Combine the Vegetables and Jowar
Once the carrots and peas are cooked, add the chopped green bell pepper (capsicum) to the mixture. Sprinkle in the garam masala powder, sugar, and a pinch of salt. Mix everything well to combine the flavors. -
Add the Boiled Jowar
Add the boiled jowar to the sautéed vegetables. Toss gently to combine all the ingredients, ensuring the jowar is well-coated with the spices and vegetables. Cover the pan and allow it to cook for an additional couple of minutes to bring everything together. -
Finish with Lemon Juice and Garnish
Drizzle the lemon juice over the cooked Ghoogri and mix well to incorporate the tangy flavor. Transfer the Ghoogri to a serving plate, garnish with fresh coriander leaves, and serve immediately.
Serving Suggestion:
Ghoogri pairs beautifully with a hot cup of Masala Chai for a fulfilling and energizing breakfast. It also works well as a wholesome meal for lunch or dinner.
Enjoy this nutritious and delicious Rajasthani delight as a part of your meal rotation!
Nutritional Information (Approximate per serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 kcal |
| Protein | 5 g |
| Carbohydrates | 35 g |
| Fiber | 6 g |
| Fat | 5 g |
| Sodium | 120 mg |
| Sugars | 4 g |
| Vitamin C | 20 mg |
Note: Nutritional values are estimated and may vary based on specific ingredients used.
