Jowar Rava Upma
Jowar upma is a nutritious way to start any day because it is hearty and keeps you full till lunch time. Serve with chutney or pickle.
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Ingredients
- 1 tablespoon Oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1~2 Dry Red Chili
- 1 tablespoon Cashews, chopped
- 1 Small Onion, chopped
- 2~3 Green Chilies, slit
- 8~10 Curry leaves
- 1" Ginger piece, finely grated,
- 1 Small Tomato, chopped
- 2 cups Mixed Vegetables (carrot, green beans, green peas)
- 1 cup Jowar rava (cream of sorghum)
- 2½~3 cups Water*
- To taste Salt
- 1 tablespoon Lemon juice (optional)
Instructions
To make in the Instant Pot:
- Turn on the Instant pot on 'Saute Mode'; heat oil and add mustard, cumin seeds and dry red chili. Once the seeds start to splutter, add cashews and cook till they turn golden. Next add the onions, green chilies, curry leaves and grated ginger. Cook till the onions turn translucent.
- Add the mixed vegetables, tomatoes and salt. Cook for 1 minute. Next add the jonna rawa and stir well to make sure that there are no lumps. Add water, lemon juice (if using) and mix well. Close the lid and set the steam valve to sealing.
- Turn off sauté mode and turn on manual or pressure cook mode. Cook for 6 minutes. Let the pressure release naturally for 10 minutes, then quick pressure release the remainder.
- Stir well and serve hot or warm.
To cook in a pan:
- Heat oil in a pan, add mustard, cumin seeds and dry red chili. Once the seeds start to splutter, add cashews and cook till they turn golden. Next add the onions, green chilies, curry leaves and grated ginger. Cook till the onions turn translucent.
- Next add the vegetables, tomato and salt, cook till the tomatoes turn mushy, about 3~4 minutes.
- Stir in the jonna rawa and cook for 2~3 minutes. Add water and bring the mixture to a boil, then lower the heat and cook covered until the water is absorbed and rawa is cooked through, about 15~18 minutes.
Video
Notes
- Replace jowar rava with any whole millets or coarsely ground millets in this recipe.
- If you are using whole millet, then soak them for at least 2~3 hours to make them easy to cook and become digestible.
- Want to make millet or jowar rava at home using whole grains? Then wash and drain the millets thoroughly. Spread them out on kitchen towel to dry completely - it is best to leave them on the counter overnight. Once they are dry, grind the grains in small batches until coarse consistency.
- You can use a grain mill to grind the grains as well.
- Add whatever vegetables you have on hand in the upma. Cabbage, peppers, potato, cooked chickpeas etc. are all great options.
- Adjust the amount of water depending on how thick you want your upma. Use the lesser amount for a thicker upma. Also note that upma thickens as it cools.
- To cook in the pressure cooker: Cook for 2~3 whistles until rava is cooked through.
Nutrition
Calories: 292kcal | Carbohydrates: 54g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 1g | Sodium: 138mg | Potassium: 484mg | Fiber: 8g | Sugar: 2g | Vitamin A: 4982IU | Vitamin C: 57mg | Calcium: 65mg | Iron: 4mg
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