Vegetable Jowar Upma Recipe
Description:
The Vegetable Jowar Upma is a nutritious and flavorful South Indian breakfast made with sorghum (Jowar) pearls. These pearls are stir-fried with seasonal vegetables and infused with garlic, peppers, and vegetable stock. Jowar, a gluten-free grain, is rich in protein, iron, fiber, and antioxidants, making this dish a great choice for gluten-free diets and diabetic-friendly meals.
Cuisine: South Indian
Course: South Indian Breakfast
Diet: Diabetic Friendly
Ingredients:
- 2 cups Jowar Seeds
- 1 Onion, finely chopped
- 1 Carrot (Gajjar), finely chopped
- 1/4 cup Sweet Corn (optional)
- 1/4 cup Green Peas (Matar)
- 2 tablespoons Roasted Peanuts (Moongphali)
- 1 inch Ginger, grated
- 2 cloves Garlic, crushed
- 2 Green Chilies, slit or chopped
- 2 teaspoons Lemon juice
- 1/2 teaspoon Turmeric Powder (Haldi)
- Salt, to taste
- 2 teaspoons Black Pepper Powder
- 2 tablespoons Extra Virgin Olive Oil
- 4 cups Vegetable Stock (or water)
- Small bunch of Coriander (Dhania) Leaves, finely chopped
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Instructions:
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Soak Jowar: Wash and soak the Jowar seeds overnight or for at least 6-7 hours in water. This helps soften the Jowar, as it takes longer to cook compared to other grains. After soaking, drain any excess water.
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Cook Jowar: Place the soaked Jowar into a pressure cooker with 4 cups of vegetable stock (or water) and salt. Pressure cook for one whistle, then reduce the heat to low and simmer for about 10 minutes. Turn off the heat and allow the pressure to release naturally. This step ensures the Jowar cooks evenly and retains a chewy texture. If you prefer a softer texture, add a little more water and cook for a few more minutes.
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Steam Vegetables: While the Jowar is cooking, steam the vegetables (carrot, peas, and sweet corn, if using). Set them aside.
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Prepare the Upma: Heat extra virgin olive oil in a saucepan over medium heat. Add the chopped onion, garlic, and ginger, and sauté for 2-3 minutes until softened. Once the onion turns translucent, add the roasted peanuts and sauté for another 2 minutes.
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Combine Ingredients: Add the steamed vegetables, turmeric powder, cooked Jowar, salt, and black pepper to the pan. Adjust the seasonings to taste. Cover the pan with a tight-fitting lid, reduce the heat to low, and let the upma cook for another 5 minutes to allow the flavors to meld together.
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Finish and Serve: Turn off the heat and drizzle lemon juice over the upma. Garnish with freshly chopped coriander leaves.
Serve the Vegetable Jowar Upma hot, paired with Andhra Style Peanut Chutney and a glass of freshly squeezed fruit juice for a wholesome South Indian breakfast.
Enjoy your delicious, healthy, and diabetic-friendly Vegetable Jowar Upma!
