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jowar upma recipe | jonna upma | jowar

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BY SWASTHI , ON APRIL 12, 2016, 13 COMMENTS

jowar upma recipe Healthy whole grain upma with mixed vegetables. Jonnalu, jola, cholam are the
other south Indian names to sorghum or jowar. Broken jowar or the jowar rava is available in the super
markets and can be used to make upma, pulao or porridge. The recipe i am sharing here uses whole
jowar to make upma. Using whole grains has many bene ts over the processed rava like hygiene, more
nutrition, free from additives.

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Most kinds of rava /semolina sold contain additives or are treated with certain kinds of gases to prevent
infestations and extend the shelf life. About 60 to 80 % of the nutrients are lost with in 3 to 5 days of
grinding the grains to our. So consuming whole grains may be a better choice.

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I have grown up eating jowar roti almost daily since ragi and jowar are staple grains in our region.
Making jowar roti regularly is not possible for me now since we are not accessible to fresh our or a
our mill. So i try to include them whole. I make jowar dosa more often as it is very easy. This jowar
upma is another one which i make though not very often, for the evening snack and sometimes for
lunch.

If you are trying to include jowar in your diet for the health bene ts it provides, do try this upma. It is
very easy, delicious and keeps your energy levels good for hours. It is suitable for those trying to lose
weight, diabetics, gestational diabetics and even to kids as it contains a good amount of calcium and
magnesium along with copper and iron.

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how to make jowar upma whole grain upma

1. Wash jowar several times until water runs clear. You may need to rub them in between your palms.
Add fresh water and soak for 8 to 12 hours. If soaking for over 8 hours, change the water after 6 to 8
hours. Soaking breaks the hard to digest bers and increases the bio availability of nutrients.

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2. Drain up the water completely. Add fresh water and turmeric. Pressure cook for 3 whistles. 2 whistles
on a medium ame and 1 whistle on a low ame.

3. When the pressure goes o , u them up. With the amount of water i mentioned in the recipe card,
there was no water left after pressure cooking. If it is left, then continue to cook and evaporate the left
over water. Set this aside. Even after thoroughly cooking, they will be chewy but easy for digestion.
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4. Heat oil in a pan. Saute cumin and mustard. When they splutter, add urad dal and fry until golden.

5. Add onions, chili and ginger.Saute until the onions turn soft.

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6. Add chopped veggies. I used potatoes, beans, peas and capsicum. You can add whatever you like.

7. Cover and cook on a low heat until the veggies are soft cooked. If needed sprinkle little water and
cook.

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8. Add salt and turmeric. Mix.

9. Add the cooked jowar and coconut. You can skip coconut. But it adds taste and avor.

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10. Saute for 1 to 2 mins. Add lemon juice and coriander leaves.

Serve hot. It can be served alone or with papad or yogurt.

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jowar upma recipe below

http://indianhealthyrecipes.com/jowarupmajonnaupmajowarrecipes/

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jowarupmarecipe|jonnaupma|jowarrecipes

Preptime

Cooktime

Totaltime

8hours

40mins

8hours40mins

3.7 from 3 reviews

Author:Swasthi
Recipetype:Main
Cuisine:SouthIndian
Yield/Serves:2

Ingredients(240mlcupused)
cupjowar
1cupwatertopressurecook
oilasneeded
totspcumin/jeera
totspmustard
1to1tspuraddal
apinchofhing
1smallonionsliced
2to3greenchiliesslit
1tspgingerchopped(optional)
cupmixedveggieschoppedfinely
saltasneeded
turmericasneeded
freshgratedcoconutasdesired(uptocup)

Instructions
1.wash and soak jowar for at least 8 hours. Drain and add 1 cup water and pressure
cook for 2 whistles on medium flame with little turmeric. 1 more whistle on a low
flame.
2.whenthepressuresettlesdown,fluffup.
3.Heat a pan with oil, allow cumin and mustard to crackle. Add urad dal, saute until
golden.
4.Frychilies,onionsandginger.
5.Whentheonionsturnsoft,addmixedveggiesandsautefor2mins.
6.Coverandcookuntilsoftdone.Ifneededsprinklesomewaterandcook.
7.Addsaltandturmeric.Stir.
8.Addcookedjowar,coconutandmix.
9.Stirwellandsautefor2mins.
10.Addlemonjuiceandcorianderleaves.

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RECIPES, INDIAN RECIPES, LUNCH BOX, MILLETS, SOUTH INDIAN RECIPES, VEG RECIPES
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