Quinoa Upma

By      06-Jan 2020       Reading Time: 2 Mins

Quinoa Upma

This variation of upma is loaded with the goodness of quinoa and vegetables. Apart from great taste, quinoa upma is very filling and nutritious.

Nutritional Benefits

Quinoa: Quinoa is very high in fiber. It is naturally gluten-free. Using quinoa instead of other gluten-free ingredients helps to load your meals with antioxidants, fiber, and flavonoids including quercetin and kaempferol. Also, quinoa is an exceptional protein source because it contains all essential amino acids.

Ingredients

  • 20 grams quinoa
  • 10 grams onions
  • 20 grams green peas
  • 10 grams carrot
  • 4 curry leaves
  • 1 teaspoon peanuts
  • ½ teaspoon mustard seeds
  • A pinch of asafetida (hing)
  • 1 green chili (optional)
  • ½ teaspoon ginger
  • 1 teaspoon olive oil
  • Salt to taste
  • 5 grams chopped coriander
  • 1 teaspoon lemon juice

Nutritional Value

  • Nutrition Info
  • Amount
  • Calories
  • 165 kcal
  • Carbs
  • 18.9 grams
  • Protein
  • 5.0 grams
  • Fats
  • 8.2 grams

Method

  • Finely chop all the vegetables.
  • In a pan, heat the oil and add mustard seeds and asafoetida. Saute on a medium flame for a few seconds.
  • Add ginger, green chilies, and curry leaves and sauté on a medium flame for a few minutes.
  • Add the peanuts and cook for another few minutes till the peanuts are light brown.
  • Add onions, carrot, and peas and sauté for some time.
  • Now, add quinoa and keep mixing for a few minutes.
  • Add chili powder, salt, and 1 cup of hot water. Mix well and cover with a lid and cook on a medium flame for 20 minutes while stirring occasionally.
  • Switch off the flame; add the coriander leaves and lemon juice. Mix well
  • Serve hot

Over to You

Give your regular breakfast a healthy twist and enjoy this delicious quinoa upma. It is quick to make and an ideal breakfast for weekday mornings.

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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