Ghoogri Jowar Upma – Healthy Rajasthani Breakfast Recipe

Ghoogri Recipe – Jowar Upma

Introduction

Ghoogri, a traditional Rajasthani snack, is a nutritious and hearty dish made from Jowar (Sorghum), which is both filling and delicious. Jowar, a gluten-free grain, is packed with essential nutrients and is a wonderful alternative to rice or wheat-based dishes. This Jowar Upma is loaded with colorful vegetables and seasoned with aromatic spices, making it a perfect dish for breakfast or an evening snack. Pair it with a hot cup of Masala Chai, and you’ll have a wholesome meal that’s both satisfying and full of flavor.

Ingredients

Preparation Time: 10 minutes

Cooking Time: 90 minutes

Total Time: 100 minutes

Servings: 4

Cuisine: Rajasthani

Course: Snack

Diet: Vegetarian

Instructions

1. Boil the Jowar:

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   • Begin by boiling the soaked Jowar in a pressure cooker. Add enough water to cover the Jowar, making sure the water level is approximately 2 inches above the grains.
   • Cook until the pressure cooker releases 8 to 9 whistles. The Jowar should be well-cooked but chewy, not mushy. Once cooked, strain the residual water, reserving a few tablespoons for later use when cooking the spices.

2. Prepare the Spices and Vegetables:

   • In a kadhai (wok), heat 2 tablespoons of ghee or oil. Once hot, add the cumin seeds and allow them to crackle.
   • Add the crushed green chilies, grated ginger, and crushed garlic. Sauté for a few seconds until aromatic.
   • Add the finely chopped onions and sauté them until they turn soft and pink.
   • Next, add the chopped carrots and shelled green peas. Sauté them for about a minute.

3. Cook the Vegetables:

   • Add a few tablespoons of the reserved water from the boiled Jowar, cover the kadhai, and cook for about 3 to 4 minutes until the carrots and peas are tender.
   • Once cooked, add the chopped green bell pepper (capsicum) and stir in the garam masala powder, sugar, and salt. Mix everything together until the vegetables are evenly coated with the spices.

4. Combine the Jowar and Vegetables:

   • Add the boiled Jowar to the kadhai with the vegetables and mix everything together well. Toss the ingredients so the Jowar is fully incorporated into the vegetable mixture.
   • Cover the kadhai and cook for an additional 2 to 3 minutes on low heat to let the flavors meld together.

5. Finish and Serve:

   • Add the freshly squeezed lemon juice and stir to combine. This will add a fresh zing to the dish.
   • Garnish with fresh coriander leaves for a burst of color and freshness.

6. Serving Suggestion:

   • Transfer the Ghoogri into a serving dish and serve hot with a cup of Masala Chai for a delightful breakfast or snack.

Nutritional Information (Per Serving)

Tips for a Perfect Ghoogri:

• Soaking Jowar: Ensure you soak the Jowar seeds for 9 to 10 hours to make them tender and cook evenly.
• Water Level: When boiling the Jowar, ensure there’s enough water, but don’t add too much. The texture of the cooked Jowar should be chewy, not soggy.
• Spice Variations: You can adjust the spiciness by adding more or fewer green chilies, depending on your preference. If you prefer a milder flavor, you can omit the green chilies altogether.
• Optional Additions: For added flavor, you can toss in a handful of roasted nuts like cashews or peanuts. They provide a nice crunch and extra protein to the dish.
• Serve with a Side: This dish pairs wonderfully with a simple cucumber or tomato salad for an extra crunch and refreshing side dish.

This Ghoogri – Jowar Upma is a perfect blend of flavors and textures, making it an excellent choice for a healthy, comforting meal. Enjoy the wholesome goodness of Jowar paired with fresh vegetables and aromatic spices in this traditional Rajasthani recipe!