Healthy Jowar Upma Recipe For Weight Loss

Himani Bhandari

Himani Bhandari
Jul 2023

2 min read
jowar upma recipe

Cooking Time

25 minutes

Total Time

30 Minutes

  • 1 cup of jowar
  • 1 tsp olive oil
  • 1 tsp of mustard seeds
  • 1/4 cup cumin seeds
  • 1 small onion, diced finely
  • A quarter-teaspoon of turmeric powder
  • Fresh Coriander Leaves for Garnishing
  • 1 chopped green chilli (optional)
  • grated 1/2-inch ginger
  • 1/4 cup finely sliced carrots
  • Green peas, 1/4 cup
  • 1/4 cup coarsely chopped bell peppers
  • Salt as desired
  • Lemon wedges, if desired
  • Indulge in the delicious and nutritious Jowar Upma Recipe and get to know the Jowar Upma benefits, which are ideal for your weight loss journey. 

    This meal gives a blast of flavour while keeping your calorie consumption in line, thanks to nutrient-rich jowar grains and an assortment of bright veggies. 

    This upma is both tasty and nourishing since it uses little oil and various healthy ingredients. The flavour is elevated with savoury mustard and cumin seeds, while ginger offers a mild sting. 

    Say welcome to a tasty approach to losing weight without sacrificing taste. So, let’s learn how to make Jowar Upma.

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    How To Make Jowar Upma?

    Below is an easy method to make jowar upma recipe.

    1. Under running water, thoroughly rinse the jowar grains. Soak them for 6–8 hours or overnight in water. Drain the grains and lay them aside after soaking.
    2. In a big pan or kadhai, heat the oil over medium heat. Add in the mustard and cumin seeds. Allow them to stumble.
    3. Now add the chopped onions, green chilli (if using), and grated ginger. Cook until the onions are transparent and golden.
    4. To the pan, add the chopped veggies (carrots, peas, and bell peppers). Stir-fry for 2–3 minutes, or until slightly tender.
    5. In a blender or food processor, combine the soaked jowar grains to make a coarse paste. It doesn’t have to be excessively slick.
    6. To the pan, add the ground jowar paste. Combine with the veggies.
    7. To taste, add turmeric powder and salt. Combine everything in a mixing bowl. Cover the pan and reduce the heat to low. Cook for 10–12 minutes, stirring periodically, until the jowar is tender and the flavours have blended.
    8. Remove the jowar from the flame after it has finished cooking.
    9. Garnish with fresh coriander leaves, if desired. Hot jowar upma with mint chutney or yoghurt on the side. If desired, pour some lemon juice over top for added taste.

    Is Jowar Upma Good For Health? 

    So, yes, this jowar upma recipe is not only a delicious dish but also incredibly good for your health. It is gluten-free and rich in fibre, making it an excellent choice for those looking to lose weight. below are more healthy benefits of this jowar.

    • In addition to being low in calories, jowar upma is healthy due to its high fiber content, which aids digestion and promotes satiety. 
    • It helps regulate blood sugar levels. It is also gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
    • The benefits of jowar upma extend beyond weight loss. Jowar is known to have a positive impact on heart health, as it contains antioxidants that can lower cholesterol levels and reduce the risk of cardiovascular diseases. 
    • It also supports bone health due to its calcium and magnesium content.
    • With its health benefits, jowar upma is a low-calorie food and is an excellent choice for a nutritious and weight-loss-friendly meal.
    • This grain doesn’t contain gluten, and it’s high in fibre, which helps with digestion and encourages a sensation of fullness. 
    • You may enjoy a tasty dinner while controlling your calorie consumption by including jowar in your diet. 
    • Slow digestion of the complex carbs in jowar results in a sustained release of energy and prevents sharp increases in blood sugar levels. 
    • Jowar is also a nutritious choice for general health and well-being when attempting to lose weight because it is loaded with necessary nutrients. 
    • Adopting jowar as a nutritious and healthful component of a balanced diet will improve your weight reduction goals.

    Nutritional Value of Jowar Upma

    The nutritional value of the Jowar Upma Recipe is an approximate value as it can differ as per the quantity and ingredients you are using in this recipe.

    Calories200 kcal
    Protein6 g
    Fiber4.9 g
    Energy200 Kcal
    Carbohydrates35.8 g

    Jowar vs. Wheat 

    When comparing Jowar with Wheat, Jowar comes out on top, especially for people looking to reduce weight. When compared to wheat, jowar includes more protein and fibre, which helps with digestion and encourages a sensation of fullness.
    Overeating can be reduced and controlled thanks to this. Additionally, because Jowar is gluten-free, it is ideal for people who have celiac disease or gluten allergies.

    Jowar (1 Serving Approx)Nutritional ContentWheat (1 Serving Approx)Nutritional Content
    Protein3 gmsProtein2.7 gms
    Carbohydrates25 gmsCarbohydrates22 gms
    Protein3 gmsProtein2.7 gms
    Carbohydrates25 gmsCarbohydrates22 gms
    Energy97 KcalsEnergy103 Kcals
    Other NutrientsOther Nutrients 
    Phosphorus83 mgPhosphorus31 gms
    Potassium99 mgPotassium30 mg 
    Calcium8 mgCalcium4 gms
    Iron 1 mgIron0.4 gms

    Other Recipes Of Jowar By Fitelo

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    Frequently Asked Questions

    Is Jowar Better Than Rice?

    Yes, jowar is regarded as having a higher nutritional value than rice. Jowar is a healthier option since it has more protein and fibre than rice. The high fibre content of jowar improves satiety, assists in digestion, and helps control blood sugar levels. Jowar is also gluten-free, making it acceptable for anyone who is sensitive to gluten.

    Can Jowar Be Eaten Every Day?

    If you want to keep healthy, you can consume jowar every day. A lot of individuals consume jowar roti to lose weight. This is due to the fact that jowar is a gluten-free substitute for wheat or maida (refined flour). Due to its nutritious content, it provides the body with countless advantages.

    Is Jowar Suitable For People With Celiac Disease?

    Jowar is safe for those with celiac disease. Because jowar is naturally devoid of gluten protein, it cannot cause unpleasant responses in those with celiac disease. People with celiac disease who are sensitive to or intolerant to gluten may experience gastrointestinal problems and minor intestine damage. For people on a gluten-free diet, jowar may be a healthy and nourishing substitute that gives them a flexible grain option to use in their meals and recipes. To prevent cross-contamination, it’s crucial to make sure that jowar or goods made from jowar are handled and processed in a gluten-free environment.

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    This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

    Eat Healthy, Live Healthy as well as Enjoy a long happy life

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