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Whole jowar vegetable upma in a ceramic bowl with carrots, peas, and curry leaves.

Jowar Vegetable Upma (Gluten-Free Millet Breakfast)

A quick, nourishing Indian breakfast made with soaked whole jowar, mixed vegetables, and simple tempering spices.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 3
Ingredients Equipment Method Notes

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, finely chopped (optional)
  • 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)

Equipment

  • Pressure cooker or Instant Pot
  • Heavy-bottomed pan
  • Measuring cups

Method
 

Soak and cook jowar
  1. Soak whole jowar for 8 hours or overnight.
  2. 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
  1. Heat oil in the pan. Add mustard seeds, cumin seeds, curry leaves, and green chili.
  2. Add onion and saute for 2-3 minutes until translucent.
  3. Add carrots, beans, peas, and peanuts. Cook for 3-4 minutes.
  4. Add cooked whole jowar and salt. Mix well.
Finish
  1. Sprinkle 2-3 tbsp water if needed, cover, and cook on low for 4-5 minutes.
  2. 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.
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