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Jowar Upma With Vegetable With Oil

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15 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Meats & Fish
Nuts & Seeds
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 6%
Carbs 39%
Fats 54%
Gluten Free
Super Grains
Authentic Recipe

This gluten free upma recipe is sure to stimulate your tastebuds. The popular recipe is a perfect breakfast, mid morning or evening snacks dish. 


  • 30 Gm Jowar
  • 1 Tbsp Grated Red Carrot
  • 1 Tbsp Boiled Fresh Peas
  • 1.5 Tbsp Chopped Onion
  • 1.5 Tbsp Chopped Tomato
  • 4 No. Curry Leaves (Kadi Patta)
  • 1/4 Tsp Chopped Green Chilli
  • 1/4 Tsp Grated Ginger
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/4 Tsp Cumin Seeds (Jeera)
  • 1/4 Tsp Salt
  • 1 Tbsp Oil
  • As Required Water


  • Step 1

    In a kadhai, heat oil, add rai, jeera, chopped green chilli, kadi patta, chopped onion, chopped tomato, boiled peas, grated carrot, grated ginger, salt, jowar and add water as required

  • Step 2

    Mix well

  • Step 3

    Cover & cook the upma well

  • Step 4

    Serve it hot

Healthy Twist

A Sprinkle of black sesame seeds are an excellent source of antioxidants and helps regulates blood pressure

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Food Additives
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories


% Daily Value *
Total Carbohydrate 11gm 4.2%
Dietary Fiber 2gm 8.7%
Protein 2gm 4.3%
Total Fat 8gm 9.8%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)


How long would it take burn 125 kcals ?

  • Walking (3 mph ) 36 minutes
  • Running (6 mph ) 21 minutes
  • Bicycling 17 minutes

Values estimated based on person weighing 60 kgs.

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