Quinoa Upma

Quinoa Upma is a nutritious and flavorful dish made with quinoa and a mix of vegetables, spices, and dals. This savory upma offers a hearty and satisfying meal that combines the protein-packed goodness of quinoa with the rich taste of traditional South Indian spices and ingredients.

For a Serving Size of Two:

Ingredients:

• 60 grams quinoa
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon urad dal
• 1/2 teaspoon chana dal
• 30 grams finely chopped onions
• 30 grams finely chopped tomatoes
• 50 grams chopped beans and carrots
• 20 grams boiled peas
• 1/2 green chili, finely chopped
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon cumin seeds
• 1/4 teaspoon coriander powder
• Salt to taste
• 1 cup water
• 1 tablespoon chopped cilantro (coriander leaves)
• 1/2 tablespoon lemon juice
• 2 teaspoons oil

Procedure:

• Rinse quinoa under cold water until the water runs clear. Drain and set aside.
• In a saucepan, add 1 cup of water and bring to a boil. Add the rinsed quinoa, reduce heat to low, cover, and cook for about 15 minutes, or until the quinoa is tender and the water is absorbed. Fluff with a fork and set aside.
• Heat  oil in a large skillet over medium heat. Add mustard seeds, urad dal, and chana dal. Sauté until the dals turn golden brown.
• Add cumin seeds, 1 chopped onion, and 1/2 green chili. Sauté until the onions become translucent.
• Add chopped tomato and chopped mixed vegetables. Cook for 5-7 minutes, or until the vegetables are tender. Stir in turmeric powder, coriander powder, and salt. Mix well.
• Add the cooked quinoa to the skillet and mix with the vegetable mixture. Cook for another 2-3 minutes, allowing the flavors to blend.
• Garnish with 1 tablespoon chopped cilantro and a squeeze of 1/2 tablespoon lemon juice, if desired.
• Serve the Quinoa Upma hot, as a main dish or a hearty breakfast.

Nutritional Benefits:

Nutritional Information:

• Calories: 405 kcal
• Protein: 11.4 g
• Carbohydrates: 58.7 g
• Fat: 15.2 g