Jowar Upma

Bored of eating the same monotonous rava upma. Here, we bring you a new, tasty and nutritious version of Upma by adding Jowar to it. Jowar is grown across India making it easily accessible to the common man. It is rich in fibre, and has antioxidant properties.

For a Serving Size of Two:

Ingredients:

• 60 grams jowar rava 
• 20 grams chopped onions 
• 20 grams chopped tomato 
• 20 grams boiled green peas 
• 15 grams chopped carrots 
• 2 tablespoons finely chopped coriander 
• 1 teaspoon mustard seeds
• 2 teaspoons urad dal 
• ½  teaspoons asafoetida 
• 8 – 10 curry leaves
• 3 – 4 teaspoons green chilli paste
• 2 tablespoons lemon juice
• Salt to taste
• 2 teaspoons sesame oil 

Procedure:

1. Heat the oil in a deep non-stick pan. Add the mustard seeds and urad dal.
2. When the mustard seeds crackle, add the asafoetida and curry leaves and saute on a medium flame for a few seconds.
3. Add the onions and saute on a medium flame until they turn translucent. Add the tomato and carrots and saute them until they soften. 
4. Add the jowar rava and saute on a medium flame for 2 more minutes.
5. Add the green peas, chilli paste, coriander and salt and mix well.
6. Add 4 cups of hot water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
7. Add the lemon juice and mix well.
8. Serve immediately

Nutritional Benefits:

• Jowar Upma is a wholesome and nutritious breakfast option that offers several health benefits. Replaced with suji/ semolina this meal becomes a gluten free one, suitable for the ones suffering from gluten intolerance. 
• Jowar rava is rich in dietary fibre and essential nutrients like phosphorus, potassium, and calcium, promoting digestive health.
• The addition of vegetables such as onions, tomatoes, carrots, and green peas enhances the fibre, vitamin, and antioxidant content. Jowar Upma is not only flavorful but also a nutritious way to start the day, ensuring sustained energy and well-being.
  

Nutritional Information:

• Calories: 363 kcal
• Protein: 10.9 g
• Carbohydrates: 51.9 g
• Fat: 12 g