Jowar Upma (Healthy Snack)

Tarla.Dalal's picture

Oct. 27, 2014

Ready in a jiffy, Jowar Upma is a healthy snack you can whip up for breakfast, supper, or just any time of the day. A much healthier alternative to the traditional rava based upma, the Jowar Upma is made by replacing a large quantity of the refined semolina with fibre and iron rich jowar and green peas. Of course, a small portion of rava is used to improve the consistency. You can also add vegetables like carrots and tomatoes to add to the taste, crunch and nutrient quotient. Like with most millet-based foods, it is essential to serve the Jowar Upma immediately.

Ingredients

Oil 2 Teaspoon
Mustard seeds 1 Teaspoon
Urad dal 1 Teaspoon
Asafoetida 1/4 Teaspoon
Curry leaves 6 (5
Finely chopped onion 1/2 Cup (8 tbs)
Semolina 1/2 Cup (8 tbs)
Jowar flour 1 Cup (16 tbs) (white millet)
Boiled green peas 1/2 Cup (8 tbs)
Green chili paste 2 Teaspoon
Finely chopped coriander 2 Tablespoon
Salt To Taste
Lemon juice 1 1/2 Tablespoon
Hot water 3 Cup (48 tbs)

Directions

MAKING

1. In a non-stick pan, heat oil, add mustard and urad dal. Allow them to crackle and then add asafoetida and curry leaves. Sauté over medium flame for a few seconds. 

2. Add onion, stir and cook for 1 minute.

3. Stir in semolina and sauté over medium flame for 2 minutes. Next, add jowar flour and sauté for an additional 2 minutes.

4. Add green peas, green chili paste, coriander and salt. Stir well. 

5. Pour 3 cups of hot water, stir constantly and cook for 2-3 minutes.

6. Add lemon juice and mix well.

 

SERVING

7. Serve immediately.

Recipe Summary

Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 247Calories from Fat 38

 % Daily Value*

Total Fat 4 g6.2%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 181 mg7.54%

Total Carbohydrates 45 g15%

Dietary Fiber 5 g20%

Sugars 2 g

Protein 8 g16%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet