Quinoa upma is a great option for breakfast and is a nutrient-dense superfood that’s loved for its mild nutty taste, fluffy and slightly chewy texture, and terrific health benefits. Although it is technically a seed, quinoa is often classified as a whole grain and is treated as such in most recipes. Each serving of quinoa is packed with protein, iron, manganese and phosphorus. Therefore it is a popular ingredient in vegetarian and vegan .
The seeds are hard before cooking. But when cooked the quinoa becomes softer while still having a tender, almost crunchy and chewy bite. This texture and mild flavor make it a perfect substitute for other grains like rice, semolina, oats, etc.
INGREDIENTS :-
- ½ cup quinoa
- 1 tablespoons oil
- ½ teaspoon mustard seeds.
- ½ teaspoon of cumin seeds
- ½ teaspoon urad dal
- ½ teaspoon moong dal
- ½ teaspoon finely chopped ginger
- 1 teaspoon chopped green chilies
- 1 dry red chilli
- 1 pinch of asafoetida (optional)
- ⅓ cup finely chopped onions
- 7 to 8 curry leaves.
- ⅓ cup finely chopped carrots
- ¼ cup finely chopped french beans
- ⅓ cup frozen peas
- salt to taste
- corriander 2 tbsp
METHOD:-
- 1. First, add quinoa in a fine mesh strainer and rinse very well in running water. Drain all of the water and set aside ,While rinsing, rub or agitate the seeds and give them a nice swirl with your fingers. Rinse quinoa seeds two to three times . Rinsing quinoa seeds removes the bitterness from them. This bitterness comes from the naturally occurring saponin present in the outer coating of the seeds.
- Heat oil in a pan. Keep the heat to low or medium-low. When the oil is hot, add ½ teaspoon mustard seeds.
- Once the mustard seeds begin to crackle, then add the following ingredients: cumin seeds , urad dal & moong dal.
- Stirring often fry on low heat.
- Fry until the urad dal and moong dal turn golden.
- Then add the above listed spices, herbs and fry for about half a minute.
- Next add finely chopped onions and curry leaves.
- Stir and sauté on low to medium heat.
- Then add finely chopped carrots, finely chopped french beans and frozen peas, or your choice of veggies.
- Saute on low heat for two minutes.
- Then add the quinoa to the pan.
- Saute for a minute or two on low heat
- Then add water. For ½ cup of quinoa, add 1 cup of water or a bit more if needed.
- Add salt as per taste.
- Cover the pan with a tight-fitting lid and simmer on low heat until the quinoa seeds are cooked.
- When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and turn off the heat.
- It will take about 20 to 22 minutes for the quinoa to cook and fluff up. If there is any water or liquids in the pan, then continue to cook without lid until all the water dries up.
- Now add chopped (coriander) leaves.
- Give a quick stir and serve the vegetable quinoa upma hot or warm.
NUTRITION :-
FOR 1 KATORI- 100 gm
Calorie- 105 kcal
Carbs- 15 gm
Proteins – 3.5 gm
Fats – 3.5 gm
Fibre- 2.3 gm