Ever wonder how to turbo-charge your morning with a gluten-free, fiber-packed breakfast that actually tastes amazing?
Say hello to Jowar Upma, your new go-to millet upma that keeps you full, focused, and fueled, no compromise on flavor or health. Also Jowar Upma is a tasty spin on traditional upma, swapping semolina for nutrient-dense sorghum (jowar).
It’s naturally gluten-free, loaded with fiber, and comes together in under an hour. Perfect for busy mornings, this savory millet breakfast is light yet satisfying and packs a punch of color and crunch from fresh veggies and peanuts.
Let’s get cooking!
Why You’ll Love Jowar Upma
- High-Fiber Powerhouse: Jowar (sorghum) delivers gut-friendly fiber to keep cravings at bay.
- Gluten-Free Goodness: Perfect for anyone avoiding wheat but still craving that classic upma texture.
- Veggie-Loaded: Carrots, beans, peas—and a hit of citrus—give each bite a burst of color and nutrition.
Ingredients Breakdown
- Jowar (Sorghum): Nutty, chew-worthy grains that absorb spices beautifully.
- Dal & Seeds (Chana, Urad, Mustard, Cumin): Traditional South Indian tempering for crunch, protein, and digestibility.
- Peanuts: Roasted skins off—adds a buttery snap and extra plant protein.
- Onion, Green Chilies & Curry Leaves: Build the aromatic base with a gentle heat.
- Mixed Veggies: Carrot, beans, and peas boost vitamins, fiber, and color.
- Lemon Juice & Coconut: A splash of acidity and a sprinkle of sweet coconut mellow the spices.
How It All Comes Together
First, soak your jowar overnight this cuts cooking time and ensures a pillowy texture. Pressure-cook until just tender, then set aside. In your favorite wide pan, heat oil and crackle in chana dal, urad dal, mustard, and cumin seeds.
Once they pop, toss in peanuts, red chilies, and a pinch of hing. Sauté sliced onion until soft, then add green chilies and your chopped veggies. Season with salt, turmeric, and curry leaves—let the vegetables steam until done.
Finally, fold in the cooked jowar, squeeze in lemon juice, and sprinkle grated coconut and fresh coriander. Give it one final toss, and you’re ready to serve a bowl of wholesome goodness.
💡 Pro Tip: After soaking, toast the drained jowar for 2 minutes before pressure-cooking—it heightens the nutty aroma and prevents mushiness.
What Goes Along
- Spicy Coconut Chutney: Keeps each spoonful lively.
- Hot Masala Tea or Filter Coffee: Complements the earthy millet flavors.
How to Serve
Scoop into warm bowls, drizzle a little extra coconut oil or ghee on top, and garnish with more coriander.
Packing for Lunch
Jowar upma holds its texture—just pack with a small lemon wedge on the side to refresh flavors when reheating.
Party & Bulk Prep
Scale easily: cook jowar and temperings in separate batches, then combine just before serving to keep tempering crisp and fresh.
Ready to transform your breakfast game? Whip up this High-Fiber, Gluten-Free Jowar Upma and experience a millet makeover that your taste buds—and your gut—will thank you for!
Jowar Upma
Description
This jowar upma is a wholesome and nourishing twist on the traditional South Indian breakfast. Made with nutrient-rich sorghum, it's naturally gluten-free, high in fiber, and easy on the stomach. Cooked jowar is mixed with crunchy peanuts, colorful vegetables, and a simple tempering of spices, making it both satisfying and packed with flavor. Finished with a touch of lemon juice and fresh coconut, this upma is light, vibrant, and perfect for anyone looking to start their day with something healthy and hearty. Whether you're eating gluten-free or just want to try a millet-based dish, this recipe is worth adding to your morning rotation.
Ingredients
Instructions
Prep Work
-
Soak and Drain Jowar
Soak jowar in water for about 10 hours, then drain and set aside.
-
Slice Onion
Thinly slice the onion and keep it ready for sautéing. -
Chop Green Chillies
Finely chop green chillies for added spice. -
Chop Beans
Chop beans into small bite-sized pieces. -
Chop Carrot
Dice carrot into small cubes for even cooking. -
Measure Ingredients
Measure out dals, spices, peanuts, curry leaves, peas, and grated coconut.
Method
-
Pressure Cook Jowar
Add the soaked jowar to a pressure cooker with enough water to cover. Cook on medium flame for 6 whistles. Let the pressure release naturally. Check if the jowar is soft and cooked well, then set aside.
-
Temper Seeds & Dals
Heat oil in a wide pan. Add chana dal, urad dal, mustard seeds, and cumin seeds. Roast until golden brown. -
Add Peanuts & Spices
Mix in roasted peanuts, chopped red chillies, and a pinch of asafoetida.
-
Sauté Onions
Stir in sliced onions and cook until they turn translucent and soft. -
Cook Vegetables
Add chopped green chillies, beans, peas and carrot. Cook until veggies begin to soften, then stir in green peas.
-
Season & Add Leaves
Sprinkle salt, turmeric, and curry leaves. Mix well and cook until all veggies are tender. -
Combine Jowar
Fold in the cooked jowar. Toss gently to coat grains with the spice-vegetable mixture.Cook the upma for 5 mins. -
Finish & Garnish
Turn off heat. Drizzle lemon juice, then top with grated coconut and chopped coriander leaves. Serve hot.
Equipment
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Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 220kcal
- % Daily Value *
- Total Fat 8g13%
- Saturated Fat 2g10%
- Sodium 350mg15%
- Potassium 350mg10%
- Total Carbohydrate 32g11%
- Dietary Fiber 6g24%
- Sugars 4g
- Protein 6g12%
- Vitamin A 1200 IU
- Vitamin C 10 mg
- Calcium 40 mg
- Iron 2.5 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
