Vegetable Jowar Upma: A Nutritious and Flavorful South Indian Breakfast Recipe
Vegetable Jowar Upma is a delightful twist on the traditional upma, replacing the usual semolina with the wholesome, gluten-free Jowar (Sorghum) grains. Packed with vegetables, spices, and roasted peanuts, this dish offers a hearty, satisfying breakfast that is diabetic-friendly and full of nutrients. If you’re looking for a light, healthy meal to start your day, this Vegetable Jowar Upma is the perfect choice!
Ingredients
| Ingredients | Quantity |
|---|---|
| Jowar Seeds (Sorghum) | 2 cups |
| Onion (finely chopped) | 1 medium |
| Carrot (finely chopped) | 1 medium |
| Sweet Corn (optional) | 1/4 cup |
| Green Peas | 1/4 cup |
| Roasted Peanuts (Moongphali) | 2 tablespoons |
| Ginger (grated) | 1-inch piece |
| Garlic (crushed) | 2 cloves |
| Green Chillies (slit or chopped) | 2 |
| Lemon Juice | 2 teaspoons |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Salt | As per taste |
| Black Pepper Powder | 2 teaspoons |
| Extra Virgin Olive Oil | 2 tablespoons |
| Vegetable Stock (or water) | 4 cups |
| Fresh Coriander Leaves (Dhania) | Small bunch |
Preparation Time
15 minutes
Cooking Time
40 minutes
Total Time
55 minutes
Servings
4
Cuisine
South Indian
Course
South Indian Breakfast
Diet
Diabetic-Friendly, Vegan Option (if using water instead of stock)
Instructions
Step 1: Soak the Jowar
To begin, wash the Jowar seeds thoroughly and soak them in water overnight or for at least 6–7 hours. Soaking is crucial as Jowar is a dense grain that takes time to cook. This step ensures that the grains cook evenly and become soft.
Step 2: Pressure Cook the Jowar
After the soaking time is complete, drain the excess water from the Jowar. Place the soaked Jowar into a pressure cooker along with 4 cups of vegetable stock (or water) and a pinch of salt. Cook on high heat for one whistle, then reduce the heat and simmer for 10 minutes. Turn off the heat and let the pressure release naturally. The residual pressure will continue to cook the Jowar, resulting in a chewy yet tender texture. If you prefer your Jowar softer, you can add a little more water and cook for a bit longer.
Step 3: Steam the Vegetables
While the Jowar is cooking, steam the vegetables. You can use a traditional steamer or a pressure cooker to steam the vegetables, ensuring that they retain their nutrients and vibrant color. Steam the carrots, peas, and sweet corn (if using) until they are just tender. Set them aside.
Step 4: Prepare the Upma Base
In a large saucepan or skillet, heat the extra virgin olive oil over medium heat. Once the oil is hot, add the finely chopped onions, crushed garlic, and grated ginger. Sauté them for 2-3 minutes until the onions become soft and translucent. Add the green chillies and roasted peanuts and continue sautéing for another 1-2 minutes.
Step 5: Add the Steamed Vegetables and Spices
Now, add the steamed vegetables (carrot, peas, and corn) to the pan. Stir well to combine. Sprinkle in the turmeric powder, black pepper powder, and salt to taste. Stir the mixture to ensure the spices are evenly distributed.
Step 6: Combine with Jowar
Next, add the cooked Jowar to the pan. Mix well to combine the Jowar with the vegetables and spices. Cover the pan with a tight-fitting lid, reduce the heat to low, and let the upma cook for about 5 minutes. This allows the flavors to meld together and gives the dish time to settle.
Step 7: Add Lemon Juice and Garnish
Turn off the heat and drizzle the fresh lemon juice over the upma. This adds a delightful tangy flavor that balances the dish. Garnish with freshly chopped coriander leaves for an added burst of freshness and color.
Step 8: Serve
Serve your Vegetable Jowar Upma hot, ideally paired with a side of Andhra Style Peanut Chutney with Tomatoes and a glass of freshly squeezed fruit juice for a wholesome breakfast.
Tips for the Perfect Jowar Upma
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Soaking is Key: Since Jowar is a hard grain, soaking it helps reduce cooking time and ensures it cooks evenly. If you’re in a hurry, try soaking it for at least 6 hours for better results.
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Customize with Vegetables: Feel free to add other vegetables like beans, bell peppers, or peas to enhance the dish’s flavor and texture.
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Make it Spicier: If you enjoy spicy foods, you can increase the number of green chillies or add a pinch of red chilli powder for an extra kick.
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For a Vegan Option: Use water or a vegetable broth that is vegan-friendly instead of a non-vegan stock for a fully plant-based dish.
Health Benefits of Vegetable Jowar Upma
Jowar, or Sorghum, is a highly nutritious grain that is rich in fiber, antioxidants, and essential vitamins. It’s an excellent source of energy and helps in managing blood sugar levels, making it a perfect choice for those with diabetes. Combined with the goodness of vegetables, roasted peanuts, and fresh spices, this upma provides a balanced meal that supports digestive health, promotes weight loss, and boosts overall immunity.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Carbohydrates | 50g |
| Protein | 8g |
| Fat | 5g |
| Fiber | 7g |
| Sugar | 6g |
| Sodium | 400mg |
| Potassium | 350mg |
| Vitamin C | 15% of RDI |
| Iron | 12% of RDI |
This Vegetable Jowar Upma recipe is the perfect example of how traditional South Indian flavors can be combined with nutritious ingredients to create a modern, healthy meal. Whether you’re looking to enjoy a low-carb, diabetic-friendly breakfast or just want to try something new, this upma is sure to become a favorite in your breakfast rotation. So, go ahead and give it a try—your taste buds and your body will thank you!
