Quinoa Upma is a nutritious twist to the traditional rava upma, offering a satisfying and tasty , low carb dish which can be enjoyed as breakfast, lunch or dinner. Loaded with goodness of vegetables, this wholesome one pot dish can be made in less than 30 minutes, providing perfect balance of health and taste.
Quinoa is a protein rich and gluten free seed which is packed with zinc, fibre, iron and folates. It provides you energy and keep you full for longer. After cooking quinoa seeds are soft and have a tender chewy texture which make them really delicious .
Ingredients required :
- Quinoa : Different varieties of Quinoa is available in the market like red quinoa or white quinoa. I used white quinoa in the recipe as its the most commonly available quinoa in the market. It needs to be washed well 2-3 times before using.
- Veggies: I have included carrot, green beans , peas and onions. You can use peppers too. I used frozen peas.
- Nuts/Lentils : Cashews or Peanuts can be used for an extra crunch . I have used moong dal and urad dal.
- Spices and Seasonings: I have used mustard seeds , curry leaves , hing , ginger and green chilli.
Quinoa Upma
Quinoa Upma is a nutritious and tasty variation of traditional upma made with quinoa,colorful vegetables and flavourful seasonings. Try it for breakfast or brunch!
Ingredients
- 1 Cup Quinoa
- 2 Tbsp Oil
- 2 Onions finely chopped
- 1 inch Ginger finely chopped
- 1-2 Green chilli minced
- 1 Red chilli
- 1 tsp Mustard seeds
- 7-8 Curry leaves
- 1 pinch Hing ( Asfoetida) Skip or use Gluten free hing for a GF version
- 1 tsp Urad dal
- 1 tsp Moong Dal
- 1 tbsp Peanuts (Optional)
- 1 tbsp Cashew Nuts (Optional )
- 1 medium Carrot chopped finely
- 10-12 Green beans sliced thinly
- ¼ cup Peas
- 2 tbsp Coriander chopped
- ½ Lime more if you need
- Salt according to taste
- 2 cups Water
Instructions
- First of all, take quinoa in a bowl and add some water. Rub it with your hands to remove the natural saponins which can make it bitter. Rinse it well 2-3 times and drain the water. Keep it aside.
- Heat the oil in a pan/kadhai. Once the oil is hot, add mustard seeds and let it pop. Add moong dal and urad dal when mustard seed starts crackling.
- Fry dals on low heat until they are light golden in color. Keep stirring.
- Next, add ginger, green chillies, dry red chilli, curry leaves and hing. Fry for few more seconds.
- Add onions and saute on medium heat until they are translucent and soft.
- Then add chopped carrots, chopped beans and green peas. Mix everything together. Saute on medium heat for 2-3 minutes.
- Add rinsed quinoa and mix well. Saute on medium heat for 2-3 minutes.
- Add 2 cups of water and mix again.
- Add salt and cover with a lid on medium -low heat for 12-15 minutes . Stir it once or twice in between. Once cooked the quinoa seeds will be soft and translucent.
- When the quinoa is cooked well and all the water is absorbed, switch off the gas and add lime juice and chopped coriander leaves. Taste and adjust the seasonings.
- Mix well and serve hot with few lime wedges. It tastes good on its own but if you prefer serve it with chutney or pickle of your choice.
- Enjoy!!
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