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aerial shot of jowar upma served in a wooden bowl.
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Jowar Upma Recipe

If your breakfast needs a healthier upgrade, look past the usual rava and try this Jowar Upma recipe, also known as Sorghum Ghoogri or Jolada Uppittu.
Prep Time10 hours
Cook Time30 minutes
Total Time10 hours 30 minutes
Course: Breakfast
Cuisine: Indian
Servings: 4 adults
Calories: 295kcal
Author: Hina Gujral

Equipment

Ingredients

Ingredients To Cook Jowar:

  • 1 Cup whole Jowar pearls (sorghum millet)
  • 2 ½ Cup water
  • ¼ teaspoon Salt

Ingredients To Cook Upma:

  • 1 tablespoon sesame oil
  • 1 teaspoon cumin seeds (jeera)
  • 1 teaspoon black mustard seeds (rai)
  • ⅛ teaspoon hing (asafoetida)
  • 1 sprig curry leaves
  • ½ inch piece of ginger, finely chopped
  • 2 dried red chilies
  • ¼ Cup peanuts
  • 1 small onion, finely chopped
  • 1 small carrot, finely chopped
  • 4 - 5 french beans, fine chopped
  • ¼ Cup green peas (fresh or frozen)
  • ¼ teaspoon salt or to taste
  • 1 teaspoon cumin powder (jeera powder)
  • 1 tablespoon grated coconut
  • handful of fresh coriander leaves, chopped

Instructions

  • Wash the whole jowar grains thoroughly in running water 3 to 4 times until the water runs completely clear.
  • Submerge them in a deep bowl with plenty of water and let them soak overnight. Do not skimp on this step—soaking breaks down the tough outer fibers and makes the nutrients bioavailable.
  • Drain the soaking water. Transfer the plump grains into a pressure cooker or Instant Pot. Add double quantity of fresh water, and salt.
  • Pressure cook for 2 whistles on high heat, then drop the flame to low and let it cook for another 4 to 5 whistles. Let the steam release naturally. Open the pressure cooker. The grains should look plumped up.
  • Heat your oil or ghee in a large pan or kadhai. Splutter the mustard seeds and cumin seeds. Toss in the hing, red chilies, curry leaves, and ginger, sautéing for 30 seconds until intensely aromatic.
  • Add the diced onions and cook until translucent. Toss in your chopped carrots, beans, and peas. Sprinkle a tiny bit of salt, cover the pan, and let the veggies steam in their own moisture for 4 to 5 minutes until they are cooked but still have a light bite.
  • Dump your cooked, drained whole jowar into the pan. Stir vigorously to coat every single grain in the tempered spiced oil and veggies. Turn the heat to low, cover the pan one last time, and let everything steam together for 5 minutes so the flavour penetrates the millet.
  • Turn off the stove. Fold in the freshly grated coconut, squeeze your fresh lemon juice over the top, and shower it with chopped coriander. Give jowar upma a gentle final mix.

Video

Notes

  • If you skip the soak, you’ll end up with pebbles; nail the soak, and you get marvellous, tender pearls. Usually the more you soak jowar, easier it becomes to cook. Try to soak it between 10 - 24 hours. 
  • After soaking, don't cook it in the same water. Drain the water and use fresh water and salt to pressure cook jowar. 
  • It is always best to cook it over low to medium heat rather than high pressure.

Nutrition

Calories: 295kcal | Carbohydrates: 46g | Protein: 10g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 316mg | Potassium: 444mg | Fiber: 6g | Sugar: 4g | Vitamin A: 2442IU | Vitamin C: 50mg | Calcium: 55mg | Iron: 4mg