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Jowari upma
  • Serving Size 1 Medium Cup (200 g)
  • Calories267.9 kcal
  • Carbs40.5 g (161.9 kcal)
  • Protein7.2 g (28.9 kcal)
  • Fats8.6 g (77.1 kcal)

Jowari upma recipe

Jowari upma is a good source of protein, vitamin D, lutein, alpha-carotene, and an excellent source of dietary fiber, vitamin C, beta carotene, and vitamin E. HINT: It helps in improving muscle mass and boosting immunity.

Cooking time: 15 minutes

Serves: 4 persons

Ingredients
Capsicum green
50 Grams
Peas fresh
50 Grams
Lemon juice
1 Tea Spoon
Carrot orange
50 Grams
Chillies green - all varieties
20 Grams
Coriander leaves
20 Grams
Garlic big clove
1 Table Spoon
Ginger fresh
5 Grams
Onion big
100 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Red chilli powder
0.5 Tea Spoon
Jowar upma rawa
200 Grams
Instructions
1
Soaking
To prepare jowar upma, wash and soak jowar upma overnight or for at least 6 - 7 hours in water. Jowar is a millet that takes a long time to cook, so it is important to soak it.
2
Pressure cooking
Once the jowar is soaked, drain the excess water. Place the jowar into the pressure cooker along with water and salt. Pressure cook for one whistle, turn the heat to low and simmer for about 10 minutes and turn off the heat. After 10 minutes turn off the heat and allow the pressure to release naturally. The jowar will continue to cook under the pressure that exists in the cooker.
3
Washing
Wash the vegetables thoroughly with water.
4
Chopping
Chop the vegetables into dices. Chop ginger, garlic, coriander, and chilies. Boil the peas and keep aside.
5
Sauteeing
Heat oil in a pressure cooker, add chopped ginger, garlic, onions, green chilies. Fry onions until they turn translucent. Add all the other vegetables and saute them for 3-4 minutes. Add all the spices (turmeric, red chili powder, salt). Let it cook for 2- 3 minutes. Now add water to these vegetables and allow them to boil. Cover the pan with its lid. On a medium flame simmer and cook this mixture till the veggies are almost done. About 8 to 10 minutes.
6
Cooking
Then add the boiled jowar rawa, quickly stir it so that no lumps are formed. Add salt as required. Stir very well. Then cover the pan again with its lid and on a low flame, steam for 7 to 8 minutes. Once done, add chopped coriander.
7
Serving
Transfer it to a serving bowl, garnish with coriander leaves, drizzle some lemon juice. Serve hot.
Nutrition Label

Jowari upma

  • Serving Size1 Medium Cup (200 g)
  • Calories267.9 kcal
  • Carbs40.5 g
  • Fiber8.2 g
  • Sugar2.4 g
  • Protein7.2 g
  • Fat8.6 g
  • Saturated fat1.6 g
  • Mono unsaturated fat3.0 g
  • Poly unsaturated fat2.8 g
  • Cholesterol0.0 mg
  • Sodium256.8 mg

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Add a protein source like dal, paneer, or yogurt
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientJowari upmaBari ari upmaBarnyard millet upmaBharagu upma
Calories267.9 kcal175.2 kcal120.5 kcal240.7 kcal
Carbs40.5 g26.7 g15.8 g34.7 g
Protein7.2 g6.7 g2 g5 g
Fat8.6 g4.6 g5.5 g9.1 g
Fiber8.2 g2.9 g1.4 g3.1 g
Sugar2.4 g2.3 g1 g2.8 g
Sodium256.8 mg340.3 mg169.3 mg257.1 mg
Cholesterol0 mg0 mg0 mg0 mg

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