Jowar Upma is a wholesome and fiber-rich Indian breakfast made with whole jowar (sorghum) grains. It is a gluten-free alternative to traditional rava upma and is perfect for anyone following a millet-based, diabetic-friendly, or weight-loss diet. This nutritious upma keeps you full and energized for hours.
Ingredients (Serves 2)
- ½ cup whole jowar (soaked overnight)
- 1 small onion, chopped
- 1 small tomato, chopped (optional)
- 1 green chili, chopped
- 1 teaspoon grated ginger
- ¼ cup chopped vegetables (carrot, peas, beans)
- 1 tablespoon oil or ghee
- ½ teaspoon mustard seeds
- ½ teaspoon cumin seeds
- ½ teaspoon urad dal (optional)
- A pinch of asafoetida (hing)
- A few curry leaves
- Salt to taste
- 1½ cups water
- Chopped coriander leaves for garnish
- Lemon juice (optional)
Jowar
Jowar, also known as sorghum, is a traditional Indian millet that has been an essential part of rural diets for centuries. Now making a strong comeback in health-conscious kitchens, Jowar offers a perfect balance of nutrition, flavor, and versatility. Green Poshan brings to you naturally sourced, minimally processed 1Kg Jowar to help you embrace clean eating without compromising on taste or health.
Packed with dietary fiber, protein, and essential nutrients, Jowar is ideal for those looking to add whole grains to their daily diet. It is naturally gluten-free and supports digestive health, making it a preferred choice for people with gluten sensitivity or anyone seeking a more wholesome grain alternative. Whether ground into flour for rotis or cooked as a whole grain in meals, Jowar fits into traditional recipes and modern diets with ease.
NOTE:- For retail customer orders, weight and volume restrictions apply. If you’d like to place an order exceeding these limits, please reach out to the GreenPoshan customer care team — we’re happy to assist you!
How to Make Jowar Upma
Step 1: Soak the Jowar
Rinse and soak the jowar overnight or for at least 8 hours. Drain before cooking.
Step 2: Cook the Jowar
Add soaked jowar and water to a pressure cooker. Cook for 3 to 4 whistles or until the jowar becomes soft. Keep aside.
Step 3: Prepare the Tempering
Heat oil or ghee in a pan. Add mustard seeds and let them splutter. Then add cumin seeds, urad dal, asafoetida, ginger, green chili, and curry leaves. Sauté for a minute.
Step 4: Add Vegetables
Add chopped onion and sauté until soft. Then add the other vegetables and cook for 3 to 4 minutes.
Step 5: Add Cooked Jowar
Add the cooked jowar to the pan. Mix well and cook for another 3 to 4 minutes so that the flavors combine well.
Step 6: Garnish and Serve
Add lemon juice if desired and garnish with fresh coriander. Serve hot.
Health Benefits of Jowar Upma
- Gluten-free and rich in dietary fiber
- Helps with digestion and improves gut health
- Keeps you full for longer, aiding in weight control
- Packed with iron, magnesium, and antioxidants
- Suitable for diabetics due to its low glycemic index
Use Green Poshan’s Naturally Grown Jowar
Green Poshan offers chemical-free, naturally grown jowar that retains its nutritional value and is perfect for making healthy recipes like Jowar Upma.