HEALTHY JOWAR FLOUR UPMA

HEALTHY JOWAR FLOUR UPMA  / HEALTHY MILLET FLOUR UPMA / TRADITIONAL MAHARASHTRIAN UKADPENDI RECIPE

BY DISHA LAHORI

Ukadpendi is a nutritious dish

Ukadpendi is a traditional Maharashtrian breakfast recipe. It is basically a healthy wheat flour upma that makes for a warm and comforting meal. Here I have tried the same recipe with jowar flour making it more healthy and filing .

Ukadpendi is a versatile dish as we can adjust the consistency to thin porridge type or cook it further like upma and can serve it at any time of the day. The recipe is simple and easy to follow and the dish is ready under 20 minutes.

INGREDIENTS

• 1 cup jowar
• 2 tbsp semolina/rava
• 2 tbsp curd or you can use buttermilk
• 2 to 3 tbsp oil + ghee
• 1 tsp cumin seeds mustard seed
• 1 finely chopped onion
• 1 tbsp minced garlic
• 1 finely chopped tomato [ optional ]
• 2 green chillies
• Curry leaves
• Pinch of asafoetida
• Salt as per taste
• 1/2 tsp sugar
• 1/8 tsp turmeric powder
• ½  tsp red chilli powder [ optional ]
• ¾ cup hot water
• Coriander leaves for garnish

METHOD

Mix together the flour + rava and keep aside.

Heat oil + ghee in a non stick pan .

Add mustard seeds + jeera and let it crackle .

Add onion + garlic + curry leaves and stir fry till translucent .

Add tomato + salt and stir fry till soft .

Add turmeric pwdr + chilli pwdr + sugar and give a nice mix .

Add the flour + rava mixture and stir fry on low flame for 5 to 6 mins on low flame  till aromatic.

Now add the curd and mix well.

Drizzle water little by little .

Stir and cook for 2 mins .

Now cover and cook on low flame for 1 min .

Garnish with coriander leaves and off the flame .

Serve hot . You can drizzle little lemon juice + sprinkle finely chopped onions while eating .

NOTES

*This recipe can be tries with bajra / ragi /wheat flour

*Instead of curd , you can add 2 tsp lemon juice towards the end of cooking process.

*We can also add peanuts ,peanuts add a crunch and bite to the otherwise soft upma.

*Coarse  flour is ideally used to make ukadpendi. If you don’t have coarse flour add 2 tbsp fine rava to 1 cup flour

*You may add veggies like tomato, carrot, green peas etc to make the dish filling. 

Health benefits of jowar

• Improves digestion. Jowar contains a good amount of fibre, around 48 per cent of what is required by our body on daily basis. …
• It fights against free radicals. …
• Boosts immunity. …
• Improves heart health. …
• It is gluten free. …
• Rich source of protein. …
• Controls blood sugar level. …

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