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Mix Veg Jowar Upma // South Indian Breakfast, Sorghum Millets Recipe

Mix Veg Jowar Upma // South Indian Breakfast, Sorghum Millets Recipe

Presenting a traditional favorite breakfast recipe with a nutritional twist – Jowar Upma (Sorghum Millets Upma). Embrace the goodness of whole grains, mixed vegetables, some herbs, and spices in your all-time favorite South Indian breakfast recipe. It is a simple, quick, hearty, and wholesome meal bursting with flavors to tingle your taste buds. Make it today and enjoy it for breakfast, lunch, or any meal of the day.

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What is Jowar or Sorghum Millet?

Sorghum millet or Jowar is one type of millet that is quite popular in Asia and Africa, where it’s been eaten for thousands of years. It is gluten-free and beneficial for people with celiac disease. Protein-wise, it is comparable to other grains.

The micronutrient composition is relatively unremarkable; here’s how it rates on minerals, for example. Where sorghum shines is in polyphenol content. Polyphenols are plant compounds associated with reduced risk of several chronic diseases, including cancer, cardiovascular diseases, neurodegenerative disorders, and even all-cause mortality. And if you compare different grains, sorghum does pull ahead, helping to explain why its antioxidant power is so much higher.

There are multiple types of sorghum. There’s black sorghum, white sorghum, and red sorghum.

Source: www.nutritionfacts.org

What are millets?

Millets are the first grains cultivated by humankind, around 500 to 1000 years back. Despite being highly nutritious tiny small grains, these are not very popular majorly because of the lack of awareness. It is a generic term for a group of different kinds of grains that include the following:

  1. Finger Millet (Ragi)
  2. Foxtail Millet (Kangni)
  3. Pearl Millet (Bajra)
  4. Proso Millet (Chena)
  5. Kodo Millet (Kodo)
  6. Amaranth (Rajgira)
  7. Barnyard Millet (Sanva)
  8. Buckwheat (Kuttu)
  9. Little Millet (Sama)
  10. Sorghum (Jowar)

Millets are rich in vitamins, minerals, calcium, and fibers. They are gluten-free and are good for controlling blood sugar. These contain complex carbohydrates. Millets are extremely healthy and good for the body. So, make it a part of your regular diet.

More about the superfood – Millets.

What is Upma?

Upma is a traditional South Indian breakfast recipe that is made by tempering sooji with mustard seeds, curry leaves, dry red chili, urad dal, etc. The mixture is then cooked with water until soft and ready to eat. It is a very simple yet comforting recipe. These days, we try to make it more nutritious by adding millet and mixed vegetables to it. It tastes delicious.

How to serve Upma?

Upma tastes best when served hot with some coconut chutney on the side. Enjoy this hearty and satisfying meal over breakfast with a hot cup of Indian chai. You can even make it for brunch, lunch, or any meal of the day. It makes a quick, easy, and light dinner recipe too.

Is this recipe Vegan?

Yes. All the ingredients used in the recipe are plant-based and vegan. If you are a vegan or vegetarian, you can enjoy this recipe.

Do we need to soak chana dal or urad dal for this recipe?

No. Not at all. You can add them directly along with other tempering ingredients. Let them sizzle for a few seconds until they are slightly brown. They get softer with the moisture released by all the vegetables. Moreover, a little bit of bite tastes good in this recipe.

More Millets Recipes – just as good

  1. Instant Ragi Dosa (Finger Millet Dosa)
  2. Ragi Laddu (Finger Millet Laddu)
  3. Amaranth (Rajgira) and Dates Energy Bars
  4. Kuttu Ka Cheela (Buckwheat Savory Pancake)
  5. Bajra (Pearl Millet) Khichdi

More Breakfast Recipes – just as good

  1. Veg Club Sandwich – 2 ways
  2. Paprika and Bean Hummus Sandwich
  3. Instant Ragi Appe (Finger Millet Savory Puffs)
  4. Granola with Blueberry Sauce
  5. Vegetable Oats Poha

Now grab all the ingredients because you are ready to make this comforting and wholesome meal at home. Packed with the goodness of whole grains and a medley of flavorful vegetables, this recipe is sure to become a favorite in your household. So, gather your ingredients and get ready to indulge in a satisfying and healthy meal that’s perfect for any time of the day!

If you try this recipe & like it too, please share the photo of your creation on Instagram and tag us @thefearlesscooking. We just love to see your recreation of our recipes.

Happy Cooking 🙂

Love from us

Richa

Mix Veg Jowar Upma // South Indian Breakfast, Sorghum Millets Recipe

Hearty. Healthy. Wholesome.

Presenting a traditional favorite breakfast recipe with a nutritional twist - Jowar Upma (Sorghum Millets Upma). Embrace the goodness of whole grains, mixed vegetables, some herbs, and spices in your all-time favorite South Indian breakfast recipe.

2

Servings

10 min

Prep Time

20 min

Cook Time

30 min

Total Time


Ingredients

Grains

Spices and Herbs

Vegetables

Other

Steps

  1. Heat cooking oil and add mustard seeds, urad dal, and chana dal to it. Let them sizzle until they turn slightly brown. 
  2. Add curry leaves and dry red chili and saute for a few seconds. Then add roasted peanuts and mix well. 
  3. Add onions and saute until translucent. It may take one or two minutes. Then add all the other chopped vegetables (except frozen peas) and mix for a minute. 
  4. If using fresh peas, add at this stage.
  5. Add water and salt to taste and let it come to a boil. Then add Jowar Rava and stir continuously. 
  6. Adjust the quantity of water depending on how sticky you prefer your upma.
  7. Add peas, cover, lower the flame, and let it cook well until water is evaporated. It may take around 10 minutes. 
  8. Once cooked, garnish with chopped coriander. Mix well and serve right away either with coconut chutney or amla fry. 
  9. Coconut Chutney and Amla Fry recipes are in the website. Try them.

FAQs

What is Jowar or Sorghum Millet?
+
Sorghum millet or Jowar is one type of millet that is quite popular in Asia and Africa, where it’s been eaten for thousands of years. It is gluten-free and beneficial for people with celiac disease. Protein-wise, it is comparable to other grains. The micronutrient composition is relatively unremarkable; here’s how it rates on minerals, for example. Where sorghum shines is in polyphenol content. Polyphenols are plant compounds associated with reduced risk of several chronic diseases, including cancer, cardiovascular diseases, neurodegenerative disorders, and even all-cause mortality. And if you compare different grains, sorghum does pull ahead, helping to explain why its antioxidant power is so much higher. There are multiple types of sorghum. There’s black sorghum, white sorghum, and red sorghum. Source: www.nutritionfacts.org

What are millets?
+
Millets are the first grains cultivated by humankind, around 500 to 1000 years back. Despite being highly nutritious tiny small grains, these are not very popular majorly because of the lack of awareness. It is a generic term for a group of different kinds of grains that include the following:
  1. Finger Millet (Ragi)
  2. Foxtail Millet (Kangni)
  3. Pearl Millet (Bajra)
  4. Proso Millet (Chena)
  5. Kodo Millet (Kodo)
  6. Amaranth (Rajgira)
  7. Barnyard Millet (Sanva)
  8. Buckwheat (Kuttu)
  9. Little Millet (Sama)
  10. Sorghum (Jowar)
Millets are rich in vitamins, minerals, calcium, and fibers. They are gluten-free and are good for controlling blood sugar. These contain complex carbohydrates. Millets are extremely healthy and good for the body. So, make it a part of your regular diet.

What is Upma?
+

Upma is a traditional South Indian breakfast recipe that is made by tempering sooji with mustard seeds, curry leaves, dry red chili, urad dal, etc. The mixture is then cooked with water until soft and ready to eat. It is a very simple yet comforting recipe. These days, we try to make it more nutritious by adding millet and mixed vegetables to it. It tastes delicious.


Is this recipe Vegan?
+

Yes. All the ingredients used in the recipe are plant-based and vegan. If you are a vegan or vegetarian, you can enjoy this recipe.


Do we need to soak chana dal or urad dal for this recipe?
+

No. Not at all. You can add them directly along with other tempering ingredients. Let them sizzle for a few seconds until they are slightly brown. They get softer with the moisture released by all the vegetables. Moreover, a little bit of bite tastes good in this recipe.

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