Jowar Vegetable Upma (Gluten-Free Millet Breakfast)
A quick, nourishing Indian breakfast made with soaked whole jowar, mixed vegetables, and simple tempering spices.
Equipment
- Pressure cooker or Instant Pot
- Heavy-bottomed pan
- Measuring cups
Ingredients
For the upma
- 1 cup whole jowar sorghum; soaked 8 hours or overnight
- 3 cups water for pressure cooking jowar
- 2 tbsp oil
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 8-10 curry leaves
- 1 green chili optional; finely chopped
- 1 medium onion finely chopped
- 1/3 cup carrots finely chopped
- 1/3 cup green beans finely chopped
- 1/4 cup green peas
- 2 tbsp roasted peanuts optional
- 3/4 tsp salt
- 1 tbsp lemon juice
- 2 tbsp coriander leaves chopped
Optional finishing
- 1 tsp ghee optional
- 1 tbsp grated coconut optional
Instructions
Soak and cook jowar
- Soak whole jowar for 8 hours or overnight.
- Pressure-cook with 3 cups water until soft and chewy (about 5-6 whistles, or 18-20 minutes in Instant Pot). Drain extra water if needed.
Prepare tempering and vegetables
- Heat oil in the pan. Add mustard seeds, cumin seeds, curry leaves, and green chili.
- Add onion and saute for 2-3 minutes until translucent.
- Add carrots, beans, peas, and peanuts. Cook for 3-4 minutes.
- Add cooked whole jowar and salt. Mix well.
Finish
- Sprinkle 2-3 tbsp water if needed, cover, and cook on low for 4-5 minutes.
- Fluff, add lemon juice and coriander, then rest for 2 minutes before serving.
Notes
For best texture, do not overcook jowar in the pressure cooker.
If upma turns dry, sprinkle 2-3 tbsp hot water and steam for 2 minutes.
For kid-friendly flavor, reduce chili and add a little ghee before serving.
Store in an airtight container in the refrigerator for up to 2 days.
Tried this recipe?Let us know how it was!