🌾 Jowar Vegetable Upma | Healthy Millet Breakfast Recipe

“Start your day with a nutritious, hearty, and flavorful millet upma that’s perfect for health-conscious food lovers!”

This Jowar Vegetable Upma combines the goodness of sorghum (jowar) with colorful veggies and simple South Indian tempering. It’s soft, filling, and makes a balanced meal packed with fiber, protein, and vitamins — ideal for breakfast, dinner, or lunchbox meals.

Being gluten-free and easy to digest, this dish is perfect for those who want a light, wholesome alternative to the regular rava upma.

📌 Recipe Overview

• Course: Breakfast / Main Dish
• Cuisine: South Indian
• Prep Time: 8 hours (soaking)
• Cook Time: 25–30 minutes
• Total Time: 30–35 minutes
• Servings: 3–4
• Diet Type: Gluten-Free, High-Fiber

🛒 Ingredients

🌾 Main Ingredients

• Jowar (Sorghum) – 1 cup
• Beans – 1 cup, finely chopped
• Carrot – 1 cup, finely chopped
• Green peas – ½ cup
• Onion – 2, finely chopped
• Curry leaves – few
• Green chilies – 2, slit
• Mustard seeds – 1 tsp
• Urad dal – 1 tbsp
• Chana dal – 1 tbsp
• Oil – 1 tbsp
• Salt – as required
• Turmeric powder – ¼ tsp
• Water – as needed
• Lemon juice – 1 tbsp

👩‍🍳 Instructions

1. Soak and Cook the Jowar

• Rinse jowar thoroughly and soak it in enough water for 8 hours or overnight.
• Pressure cook with a pinch of salt for 10–12 whistles until soft.
• Strain the excess water and set aside.

2. Prepare the Tempering

• Heat 1 tbsp oil in a kadai.
• Add mustard seeds, let them splutter.
• Add urad dal and chana dal, saute till golden brown.

3. Add Aromatics and Veggies

• Add finely chopped onions, saute until translucent.
• Mix in turmeric powder and green chilies.
• Add carrot, beans, and peas. Saute well.
• (You can also steam the veggies and add them here.)

4. Combine with Jowar

• Add the cooked jowar and required salt.
• Mix gently to combine all ingredients evenly.
• Cover and cook for 5–7 minutes on medium-low flame, stirring occasionally.

5. Finish and Serve

• Turn off the flame and add lemon juice.
• Mix well and serve hot with raita or plain curd.

🍽️ Serving Suggestions

• Serve with curd, raita, or pickle for a complete meal.
• Can also be enjoyed with chutney or podi for a traditional touch.
• Ideal for breakfast, light dinner, or lunchbox.

🌟 Tips & Notes

• Add a spoon of ghee at the end for enhanced aroma.
• Grated coconut can be added before serving for extra flavor.
• Replace jowar with foxtail millet or kodo millet for variation.
• Make sure to adjust salt after adding jowar.

🥦 Nutritional Highlights

Jowar (Sorghum)

• Rich in fiber and protein
• Keeps you full longer and aids digestion

Vegetables

• Provide essential vitamins and antioxidants

Millet-Based Meal

• Gluten-free and diabetic-friendly
• Helps maintain steady energy levels

🥡 Storage

• Stays fresh for 1 day in the refrigerator.
• Reheat with a sprinkle of water before serving.
• Can also be packed for lunchbox as a wholesome meal.

👉 A perfect millet recipe to enjoy any day — light, flavorful, and nourishing!

🎥 Video Tutorial