Recipe Details

Jowar upma

Jowar upma

16 Dec 2019 1143 Views

Jowar upma is an healthy whole grain upma with vegetables. 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.


  • Wash and soak jowar for at least 8 hours. Drain and add 1 cup of water and pressure cook for 2 whistles on medium flame with little turmeric. 1 more whistle on low flame.
  • Release the pressure, heat a pan, add oil then add curry leaves, cumin and mustard seeds, once it starts crackle, add urad dal and saute until golden.
  • Now add green chillies, onions and ginger. When the onions turn soft, add carrots and saute till it becomes soft.
  • Add salt and turmeric & stir.
  • Now add cooked jowar and mix well, simmer for 5 minutes.
  • Switch off flame, add lemon juice and garnish with coriander leaves.


  • Jowar- 30 gms
  • Urad dal- 1 tsp
  • Onion- 25 gms (sliced)
  • Carrot- 25 gms (chopped)
  • Green chillies- 2-3 (slit)
  • Ginger- 1 tsp (chopped)
  • Cumin seeds- 1 tsp
  • Mustard seeds- 1 tsp
  • Asafoetida- a pinch
  • Turmeric powder- ½ tsp
  • Curry leaves- 7
  • Water- as required
  • Oil- 1 tsp
  • Salt- as per taste

Nutritive Value

Energy: 202 kcals

Carbohydrates: 31.09 gms

Proteins: 6.21 gms

Fats: 6.17 gms


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