Hi friends, today I am sharing healthy recipe it is jowar upma, we can add this upma to our breakfast or dinner time during weight loss. It is gluten free recipe, loaded with fiber and high protein breakfast. We can easily make this healthy jowar upma in our house I shared the full detail of the recipe in the video. Please check.
#breakfastrecipesforweightloss #highproteinbreakfast #jowarupma #quickandeasyrecipe #healthybreakfastidea
However I have not used wheat bulgur or wheat semolina as used traditionally to make the upama
Single serving provides only 275 kCal and 9 gm proteins in single serving.
This is a very healthy recipe, tasty too, easy to prepare.
This recipe is apt for individuals with problems of Overweight or Obesity, PCOD/thyroid, Elevated blood glucose levels, and raised lipid profile.
Even as a snack all others can add this healthy recipe in their diet
Let’s start the video and see how to make this healthy recipe
Before starting, I request you all to share and like this video
This is called as Jowar upama. I shall be using Jowar in place of regular wheat semolina to make this upama.
Time frame
0:00 introduction of breakfast recipe
1:09 Jowar upma
3:47 Jowar upma calories
Let’s see how to make the recipe.
Ingredients
Sorghum (1/4 cup) – 45 gm (4.5 spoons)
Cumin seeds
Split black gram– 5 gm (1 spoon)
Split chickpeas – 5 gm (1 spoon)
Asafoetida
Green chilli – as per taste
Green peas – 30 gm
Green pepper – 10 gm (chopped)
Onion – 30 gm (chopped)
Carrot – 20 gm (chopped)
Tomato – 60 gm (chopped)
Ghee – 5 gm (1 spoon)
Salt as per taste
(Other spices optional as per cooking culture)
Cooking Method
Wash sorghum properly and soak overnight. Next day wash jowar again before making upma. Add water and little salt and pressure cook for 5 whistles and then turn the heat low and cook for another 15 minutes. Total pressure-cooking time shall be around 20-22 minutes. To check if sorghum is properly cooked, press 1 with hand. It should be pressed easily. Strain the water before adding it to the recipe.
Now heat the pan, add 1 spoon ghee. Once heated, add split black gram – 5 gm (1 spoon)
split chickpeas – 5 gm (1 spoon), asafoetida, green chilli and temper on low flame.
Then add green peas – 30 gm, chopped green pepper – 10 gm, chopped onion – 30 gm, chopped carrot – 20 gm and chopped tomato – 60 gm. Mix well, cover and cook for 8 minutes.
After 8 minutes ensure the vegetables are softened and add the strained sorghum in the pan. Add ½ cup water, then cover and cook for 10 minutes.
Server hot.
This is a gluten free recipe and can be added by people with gluten sensitivity, hormonal imbalance or diabetes. The recipe is prepared in for a single serving only.
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Thanks,
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