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jowar upma recipe | vegetable jowar upma | homemade jowar rava upma | jowar atta upma |

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Tarla Dalal

 06 December, 2024

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jowar upma recipe | vegetable jowar upma | homemade jowar rava upma | jowar atta upma | with 22 amazing images.

jowar upma is a healthier upma as compared to the traditional rava upma usually made in most households. Learn how to make jowar atta upma.

Ready in a jiffy, vegetable jowar upma is a healthy snack you can whip up for breakfast, supper, or just any time of the day. This is made by replacing a large quantity of the refined semolina with fibre and iron rich green peas and jowar flour. Of course, a small portion of rava is used to improve the consistency.

To make jowar upma, heat the oil in a deep non-stick pan, add the mustard seeds and urad dal. When the mustard seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 1 minute. Add the semolina and sauté on a medium flame for another 2 minutes. Add the jowar flour and sauté on a medium flame for 2 more minutes. Add the green peas, green chilli paste, coriander and salt and mix well. Add 3 cups of hot water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously. Add the lemon juice and mix well. Serve immediately.

To make it healthier, you can also add vegetables like carrot, capsicum and tomatoes to add to the taste, crunch and nutrient quotient. Like with most millet-based foods, it is essential to serve the homemade jowar rava upma immediately.

Adults, kids, senior citizens and women with PCOS all can enjoy ½ serving of this jowar atta upma in small quantities as an occasional treat only to satisfy their craving for this South Indian style breakfast. We do not recommend this recipe as a regular healthy fare. It is best avoided for people aiming weight loss.

Tips for jowar upma. 1. Do not over boil the green peas. They should be slightly crunchy. 2. After adding the hot water, ensure to stir continuously to avoid lump formation. 3. Avoid cooking after adding lemon juice to avoid losing its vitamin C content.

Enjoy jowar upma recipe | vegetable jowar upma | homemade jowar rava upma | jowar atta upma | with step by step photos.

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Preparation Time

10 Mins

Cooking Time

9 Mins

Total Time

19 Mins

Makes

4 servings

Ingredients

Method

  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 sauté on a medium flame for a few seconds.
  3. Add the onions and sauté on a medium flame for 1 minute.
  4. Add the semolina and sauté on a medium flame for another 2 minutes.
  5. Add the jowar flour and sauté on a medium flame for 2 more minutes.
  6. Add the green peas, green chilli paste, coriander and salt and mix well.
  7. Add 3 cups of hot water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
  8. Add the lemon juice and mix well.
  9. Serve immediately.

jowar upma recipe | vegetable jowar upma | homemade Video by Tarla Dalal

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Jowar Upma recipe with step by step photos

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Method for jowar upma

 

    1. To make jowar upma, heat the oil in a deep non-stick pan, add the mustard seeds.
    2. Add the urad dal.
    3. When the mustard seeds crackle, add the asafoetida.
    4. Add curry leaves.
    5. Sauté on a medium flame for a few seconds.
    6. Add the onions.
    7. and sauté on a medium flame for 1 minute.
    8. Add the semolina (rava).
    9. Sauté rava on a medium flame for another 2 minutes while stirring continuously to get an even roasting. This is to ensure that the rava is evenly cooked.
    10. Add the jowar flour.
    11. and sauté on a medium flame for 2 more minutes while stirring continuously to get an even roasting. This is to ensure that the rava and jowar flour is evenly cooked.
    12. Add the green peas.
    13. Add green chilli paste.
    14. Add coriander.
    15. Add salt.
    16. Mix well.
    17. Add 3 cups of hot water.
    18. Mix well.
    19. Cover and cook on a medium flame for 2 to 3 minutes. We have covered the upma as we want the rava and jowar flour to cook well.
    20. Add the lemon juice.
    21. Mix well.
    22. Serve immediately.
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy206 cal
Protein6.3 g
Carbohydrates37.8 g
Fiber4.4 g
Fat3.3 g
Cholesterol0 mg
Sodium9.1 mg

Click here to view Calories for Jowar Upma

The Nutrient info is complete

Your Rating*

user
rajan Apte

March 13, 2025, midnight

in your write up pointers to get healthy on Indian diet you have mentioned quinoa, oats, buckwheat and barley. what percentage of Indians have it in their REGULAR diet? these can be easily substituted by our own millets like jowar, raagi or bajara etc or may be foxtail, kodo etc. these millets are more suitable for Indian style of cooking and easily available.Last but not least they come at affordable price. your comment please

5 
user
Tarla Dalal

March 13, 2025, midnight

Rajan, you have a point but jowar upma is made with rava making it unhealthy. So we don''t recommend it. Oats are very cheap in India so they can be made as an upma. Thanks for your feedback.

user
ARUNA. KALE

March 13, 2025, midnight

Tried n tasted awesome taste

5 
user
Tarla Dalal

March 13, 2025, midnight

Thanks for the feedback !!! Keep reviewing recipes and articles you loved.

user
Ashmi Dave

March 13, 2025, midnight

It''s a wonderful recipe,I tried it.its very healthy recipe I wonder why did you mention not to eat it everyday and why it is not good for someone aiming weight loss? Please clear my query.

5 
user
Tarla Dalal

March 13, 2025, midnight

This recipe makes use 1/2 cup of semolina, which is slightly refined and so we have mentioned not to eat everyday. However, this is a healthier option to only rava based upma.

user
Foodie #688451

March 13, 2025, midnight

My daughter who has pcod, enjoyed this upma.It is gluten free and tasty.

5 
user
Foodie #640765

March 13, 2025, midnight

I liked it lot. Healthy recipe.

4 
user
Tarla Dalal

March 13, 2025, midnight

Thanks. Please continue to review recipes which you have made and loved from tarladalal.com It will help thousands of food lovers to try the recipe based on your review.

user
n_katira

March 13, 2025, midnight

A traditional twist to the famous South Indian snack.... I had never thought of making upma using jowar flour...but believe me it tastes just the same as regular rava upma... My family members didn't realize it's made with jowar flour until I mentioned it...great recipe...

5 
user
Manju tib

March 13, 2025, midnight

It''s a healthy recipe

5 
user
Tarla Dalal

March 13, 2025, midnight

Hi Manju , we are delighted you loved the Jowar Upma recipe. Please keep posting your thoughts and feedback. Happy Cooking.

user
rukumini

March 13, 2025, midnight

Mast nasta jowar upma ka.

5 
user
Foodie #666716

March 13, 2025, midnight

Hie the recipe tasted good but I felt that it was little uncooked (kachha), though I followed the process step by step. Kindly confirm whether the Jowar ATTA used was roasted separately or we have roast more (more than 2- 3 min)

5 
user
Tarla Dalal

March 13, 2025, midnight

The jowar flour has been roasted only for 2 to 3 minutes on medium flame. The upma might not have been uncooked, it''s actually the texture you obtain by cooking jowar flour with water. And that''s the reason we have added 1/2 cup of semolina to get some texture and mouth feel like regular upma.

user
Preeti

March 13, 2025, midnight

Hi. If we want gluten-free jowar upma then rava is to be eliminated, then what can we use instead of rava.

5 
user
Tarla Dalal

March 13, 2025, midnight

Hi Preeti Rava has been added to get a upma like texture. However you can try without rava, but ensure to keep a check on the amount of water to be added then. You can try other gluten free snacks too... https://www.tarladalal.com/recipes-for-Gluten-Free-Snacks-668

user
Winnie

March 13, 2025, midnight

Tried this recipe today.I roasted the rava and jowar flour separately( after reading the comments) and it turned out good.Used carrot since I did not have peas.A nice variation to the traditional upma.Never imagined that upma could be made using jowar flour. Adding lime juice gives a nice tangy taste.Loved it.

5 
user

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