Jowar is one of the five top cereal crops in the world rich in protein, iron, and fibre. Jowar also has great antioxidants properties and is also gluten-free.
This recipe is easy to cook and nutritious. jowar upma is healthy due to its high fiber content, which aids digestion and promotes satiety.
This recipe is an ideal food to diabetic and celiac patients.
Ingredients
1.Jowar Seeds-2 cup
2.Onion, finely chopped- 1
3.Carrot, finely chopped -1
4.Green peas -1/4 cup
5.Roasted Peanuts -2 Tbsp
6.Ginger , grated-1 inch
7.Garlic , crushed-2 cloves
8.Green Chilli-2 chopped
9.Lemon juice-2 tsp
10.Turmeric powder -1/2 tsp
11.Rock Salt- as per taste
12.Black pepper powder-2 tsp
13.Oil -2 Tbsp
14.Water-4 cups
15.Coriander Leaves, finely chopped
Serving Size: 1 Bowl
Procedure:-
1. wash and soak Jowar pearls overnight or for at least 6 – 7 hours in water.
2.Drain the excess water. Place the Jowar into the pressure cooker along with 4 cups of water and salt.
3.Pressure cook for one whistle, turn the heat to low and simmer for about 10 minutes and turn off the heat. Allow the pressure to release naturally.
4.The Jowar will continue to cook in the pressure that exists in the cooker.
5.Open the lid of the pressure cooker, you will see the jowar pearls have chewy texture. So you will need to add a little more water and allow it to cook through for some more time.
6.Steam the vegetables and keep them ready to make the upma.
7.Heat oil in a saucepan over medium heat and saute the chopped onion, garlic and ginger for a couple of minutes until it is soft.
8.Once the onion turns translucent, add the peanuts and saute for another couple of minutes.
9.Now Add the steamed vegetables, turmeric powder, jowar, salt and black pepper. Adjust the seasonings to suit your taste.
10.Cover the pan with a tight fitting lid, reduce the heat to low and let Jowar Upma cook for about 5 minutes.
11.Turn off the heat and drizzle lemon juice over upma
12. Garnish with chopped coriander leaves and serve hot, with chutney(optional).
Nutritional Value Of Jowar Upma –
| Carbs-15gm |
| Fat-3gm |
| Protein-3 gm |
| calories-99 cal |
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