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Healthy breakfast recipe-- jowar upma

When it comes to breakfast options in India, upma is a ubiquitous dish. Not only is it delicious but it is also easy to make and highly nutritious. While there are different variations of the humble upma, this one is extremely healthy and equally easy to prepare. The split black grams or urad dal used in this recipe contain proteins and is packed with iron, folate and other nutrients like potassium and fibre. It is also a rich source of calcium and can help maintain good bones and teeth. The carbohydrate present in this yummy upma can boost your energy and keep you active throughout the day. You may also want to try these other yummy types of upma this weekend.

Ingredients:

  • 1 cup jowar (white millet) flour
  • 1 tsp mustard seeds (rai/sarson)
  • 1 tsp urad dal (split black lentils)
  • 1/4 tsp asafoetida (hing)
  • 5 to 6 curry leaves (kadi patta)
  • 1/2 cup finely chopped onions
  • 1/2 cup semolina (raava/sooji)
  • 1/2 cup boiled green peas
  • 2 tsp green chilli paste
  • 2 tbsp finely chopped coriander (dhania)
  • 1 and 1/2 tablespoon lemon juice
  • Salt to taste

Method:

  • Heat the oil in a deep non-stick pan, add the mustard seeds and urad dal.
  • When the mustard seeds crackle, add the asafoetida and curry leaves and saute on a medium flame for a few seconds.
  • Add the onions and saute on a medium flame for one minute.
  • Add the semolina and saute on a medium flame for another two minutes.
  • Add the jowar flour and saute on a medium flame for more two minutes.
  • Add the green peas, green chilli paste, coriander and salt and mix well.
  • Add 3 cups of hot water, mix well and cook on a medium flame for two to three minutes, while stirring continuously.
  • Add the lemon juice and mix well. Serve immediately.

Image source: Getty Images

Video source: Tarla Dalal/YouTube


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