Vegetable Jowar Upma Recipe (Gluten Free Diet)

Hina Gujral
111 ratings.
Vegetable Jowar Upma Recipe (Gluten Free Diet)

The Vegetable Jowar Upma Recipe is made from sorghum pearls that are stir-fried along with seasonal vegetables, and flavored with garlic, peppers and vegetable stock. Jowar is one of the five top cereal crops in the world rich in protein, iron, and fibre. Jowar also has great antioxidants properties and is also gluten-free, hence making this Jowar Vegetable Upma a great choice for gluten free diets.

Did you know: Jowar is nutritionally superior to rice and wheat and it does not contain gluten and is hydrolyzed slowly making it an ideal food to diabetic and celiac patients. The consumption of Jowar roti has a great advantage in long-run.

Take a look at how many more types can upma be cooked-

  1. Mini Idli Upma Recipe
  2. Vegetable Semiya Upma Recipe
  3. Karnataka Style Sooji Upma Recipe with Coconut
  4. Vegetable Quinoa Upma Recipe

Note: You can also season the upma with 1/2 a teaspoon of mustard seeds, 1/2 teaspoon of urad dal and a sprig of curry leaves for a traditional different flavor a taste.

Cuisine: South Indian
Course: South Indian Breakfast
Diet: Diabetic Friendly
Equipments Used: Pressure Cooker
Prep in

15 M

Cooks in

40 M

Total in

55 M


3-4 Servings


  • 2 cup Jowar Seeds
  • 1 Onion , finely chopped
  • 1 Carrot (Gajjar) , finely chopped
  • 1/4 cup Sweet corn , (optional)
  • 1/4 cup Green peas (Matar)
  • 2 tablespoons Roasted Peanuts (Moongphali)
  • 1 inch Ginger , grated
  • 2 cloves Garlic , crushed
  • 2 Green Chillies , slit or chopped
  • 2 teaspoons Lemon juice
  • 1/2 teaspoon Turmeric powder (Haldi)
  • Salt , as per taste
  • 2 teaspoons Black pepper powder
  • 2 tablespoons Olive Oil
  • 4 cups Vegetable stock , or water
  • Coriander (Dhania) Leaves , small bunch, finely chopped

How to make Vegetable Jowar Upma Recipe (Gluten Free Diet)

  1. To prepare Vegetable Jowar Upma Recipe, wash and soak Jowar pearls 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. Once the Jowar is soaked, drain the excess water. Place the Jowar into the pressure cooker along with 4 cups of vegetable stock (or water) and salt. Cover the pressure cooker with its weight on. After about 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 in the pressure that exists in the cooker.

  3. Open the lid of the pressure cooker and check Jowar pearls for doneness. 

  4. Jowar pearls have chewy texture in comparison to other grains. So you will notice them begin hard. If you like it to be softer, you will need to add a little more water and allow it to cook through for some more time.

  5. If you notice that it has cooked well, but there is some excess water, drain the excess water and you can use it in your stock or soups.

  6. In the next step, steam the vegetables and keep them ready. See the video of how to steam vegetables in a pressure cooker.

  7. Our next step is the make the upma.

  8. Heat oil in a saucepan over medium heat and saute the chopped onion, garlic and ginger for a couple of minutes until it is soft. Once the onion turns translucent, add the peanuts and saute for another couple of minutes.

  9. Next add the steamed vegetables, turmeric powder, Jowar, salt and black pepper. Give it a taste and adjust the seasonings to suit your taste. Cover the pan with a tight fitting lid, reduce the heat to low and let Jowar Upma cook for about 5 minutes.

  10. Turn off the heat and drizzle lemon juice over upma. Garnish with chopped coriander leaves and serve hot. 

  11. Serve the Jowar Upma along with Coconut Chutney for a wholesome breakfast or even for a weeknight dinner

Hina Gujral

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Last Modified On Friday, 16 December 2016 11:40
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