Millets are highly versatile small grains power-packed with essential nutrients. Some of the common varieties are pearl millet, foxtail millet, kodo millet and barnyard, finger millet and sorghum.

In few parts of India, especially in Karnataka and some parts of Maharashtra, pearl millet (Bajra) and Sorghum (Jowar) are staple. Include these high in fibre and other essential minerals, vitamins ingredients in your breakfast diet, to keep your day going energetic and healthy.

Bajra Uthappam

Bajra uthappam is nutritious and gluten free breakfast option for all those on strict diet regimen. Adding vegetables makes this uthappam even more delicious.

Nutritional Facts

Bajra uthappam is a storehouse of nutrients such as protein, fibre, calcium, phosphorus and iron. Add vegetables for your daily dose of vitamins.

Ingredients

1 cup bajra flour

½ cup curd

Salt to taste

1/2 cup carrot grated

1/2 cup onions finely chopped

1 1/2 tsp green chillies, finely chopped

1 tsp garlic paste

1/4 cup coriander leaves, finely chopped

1 tbsp lemon juice

1/4 tsp turmeric powder

1 tbsp chilli powder

Oil for cooking

Method

Make a batter for uthappam by adding bajra flour, water, curd and salt in a bowl, mix well and let it stay for 2 hours.

After 2 hours add all vegetables and spices, mix well.

Heat a non-stick tava and grease it lightly with oil.

Pour the batter over and spread the batter evenly. Cook on a medium flame, add little oil, till it turns golden brown in colour from both the sides.

Serve the healthy fibre loaded uthappam with green chutney.

Jowar Upma

Jowar or sorghum is a healthier substitute for rava which is processed. Add vegetables like carrot, beans, and peas to increase the nutritional profile of the recipe.

Nutritional Benefits

Jowar is a gluten free millet heaped with essential nutrients such as fibre, protein, copper, calcium, iron and phosphorus. The goodness of nutrients in jowar promotes health and boosts immunity.

Ingredients

1 cup jowar

2 tsp oil

1 tsp mustard seeds

1 tsp urad dal

1/4 tsp asafoetida (hing)

1 spring curry leaves

1/2 cup onions, finely chopped

1/2 cup carrot and beans, finely chopped

1/4 cup boiled green peas

5 green chilli

2 tbsp coriander (dhania)

salt to taste

1 tbsp lemon juice

Method

Wash jowar thoroughly in water for several times, until the water is clear. Then soak the washed jowar in water for 8 hours, this makes it easy to digest and increases the bioavailability of nutrients.

Drain the water, pressure cook the soaked jowar adding 3 cups of water, salt and turmeric on medium flame for 4 whistles. When the pressure goes up fluff it up.

Heat oil in a deep non-stick pan, add the mustard seeds and urad dal.

When the mustard seeds crackle, add the asafoetida, curry leaves and sauté on a medium flame for a few seconds.

Add onions, green peas, carrot, beans, green chilli and salt sauté on a medium flame for 4-5 minutes.

Add lemon juice, mix well and garnish with coriander leaves.

Yummy jowar upma is ready to be served with coconut chutney.

 

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