If you’re looking for a healthy, gluten-free, and fiber-rich breakfast, this Jowar Upma is a must-try! Upma is a traditional South Indian dish usually made with semolina, but in this version, we use jowar (sorghum)—a highly nutritious millet that’s packed with fiber, protein, and essential minerals. It’s an excellent choice for those who are trying to eat clean, manage their weight, or follow a gluten-free diet.
Why Choose Jowar Upma?
Jowar is a powerhouse of nutrients that aids digestion, helps in weight management, and keeps you feeling full for longer. Unlike semolina-based upma, which has simple carbs, jowar provides complex carbohydrates, making it an ideal option for a diabetic-friendly and heart-healthy diet. This millet upma is loaded with colorful veggies, making it not just healthy but also visually appealing and delicious.
The Secret to a Perfect Jowar Upma
The key to making the best Jowar Upma lies in cooking the sorghum grains perfectly. Since jowar is a tough grain, it needs longer cooking time compared to other millets. A quick way to cook jowar is using an Instant Pot or pressure cooker—this ensures that the grains are soft yet chewy, making them the perfect base for upma.
Once the jowar is cooked, the rest of the process is quick and simple. The dish is flavored with mustard seeds, cumin, green chili, and hing (asafoetida), giving it a classic South Indian touch. The addition of onions, bell peppers, carrots, tomatoes, and green peas not only enhances the taste but also boosts the nutritional value. A final touch of lemon juice and fresh coriander adds a burst of freshness, making this dish absolutely irresistible.
Serving Suggestions & Variations
Jowar Upma is incredibly versatile and can be customized to your taste. Here are a few ideas:
- Protein Boost: Add some roasted peanuts, paneer cubes, or cooked chickpeas to increase the protein content.
- Vegan Option: Replace ghee with coconut oil or any plant-based oil.
- Spicy Version: Add some red chili powder or extra green chilies for a fiery kick.
- Garnishing: Top with freshly grated coconut or sesame seeds for added texture and flavor.
This sorghum upma pairs beautifully with coconut chutney, yogurt, or even a simple pickle. You can also enjoy it as a light dinner or post-workout meal, thanks to its balanced combination of complex carbs, fiber, and essential nutrients.
Final Thoughts
Jowar Upma is a wholesome, delicious, and easy-to-make dish that’s perfect for breakfast or a quick meal. It’s a great way to include millets in your diet and reap their health benefits. Whether you’re on a weight loss journey, managing diabetes, or just looking for a nutritious meal, this recipe is a fantastic choice.
Try this gluten-free Jowar Upma and enjoy a healthy start to your day! Have you tried millet-based upma before? Let me know in the comments below! 😊
Jowar Upma (Sorghum Upma)
Ingredients
- 2 tsp ghee
- 1/2 tsp mustard seeds
- 1/2 tsp cumin seeds
- 1 green chili finely chopped
- A pinch of hing asafoetida
- 1/4 cup onion finely chopped
- 1/4 cup bell pepper finely chopped
- 1/4 cup carrot finely chopped
- 1/4 cup tomato finely chopped
- 1/4 cup green peas
- Splash of water optional
- 1/2 cup cooked jowar cooked in 1.5 cups water in an Instant Pot, high pressure for 30 minutes
- Salt to taste
- 1/4 tsp turmeric powder
- 1/2 tsp sugar optional
- 1 tsp lemon juice
- 1 tbsp coriander leaves chopped
Instructions
- Heat ghee in a pan over medium heat. Add mustard seeds, cumin seeds, green chili, and hing. Let them splutter.
- Add chopped onion, bell pepper, carrot, tomato, and green peas. Sauté until the vegetables turn soft.
- Add cooked jowar, salt, turmeric powder, and sugar (if using). Stir well to combine.
- Cook for another 2–3 minutes, stirring occasionally. Add a splash of water if needed to adjust consistency.
- Turn off the heat, stir in lemon juice, and garnish with fresh coriander leaves.
- Serve warm and enjoy!
Notes
- You can use pre-cooked jowar or cook it fresh in an Instant Pot or stovetop.
- Adjust the spice level by adding or reducing green chilies.
- For extra protein, add some roasted peanuts or paneer cubes.
- This upma pairs well with coconut chutney or a side of yogurt.
