Nutritious upma made with quinoa and mixed veggies
Course: Breakfast, Snack
Servings: 2 people
Calories: 215.1 kcal
- ½ cup quinoa
- 1.5 tbsp oil
- 1/3 cup finely chopped medium onion
- ½ tsp finely chopped ginger
- 1 tsp chopped green chilies or 1 to 2 green chilies - chopped
- 1 dry red chili stem removed
- 1 pinch asafoetida (heeng)
- 5 to 6 curry leaves (kadi patta)
- ½ tsp mustard seeds (rai)
- ½ tsp cumin seeds (jeera)
- ½ tsp urad dal
- ½ tsp moong dal (or chana dal)
- 1/3 cup finely chopped carrots
- ¼ cup finely chopped french beans
- 1/3 cup frozen peas
- 1 to 1.25 cups water
- 2 tbsp chopped coriander leaves
- salt as required
take ½ cup quinoa in a fine strainer and rinse well in running water.
heat 1.5 tbsp oil in a pan. add ½ tsp mustard seeds.
once the mustard seeds begin crackling, then add ½ tsp cumin seeds, ½ tsp urad dal and ½ tsp moong dal or chana dal.
stir and saute on a low flame. saute till the urad dal and moong dal turn golden.
then add ½ tsp finely chopped ginger, 1 tsp chopped green chilies or 1 to 2 green chilies, chopped, 1 dry red chili and a pinch of asafoetida (optional). saute for about half a minute.
next add 1/3 cup finely chopped medium onion and 5 to 6 curry leaves.
stir and saute on a low to medium flame.
saute till the onions become translucent.
then add 1/3 cup finely chopped carrots, 1/4 cup finely chopped french beans and 1/3 cup frozen peas. mix well.
saute on a low flame for two minutes.
then add the quinoa. mix very well again.
saute for a minute or two on low flame.
then add water. for 1/2 cup of quinoa 1 cup of water can be added. i added 1.25 cups water as i wanted a more fluffy and softer texture.
stir well. add salt as per taste.
cover the pan with its lid and simmer on a low flame till the quinoa seeds are cooked.
once or twice you can stir the upma while its being simmered.
when all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the flame.
add 2 tbsp chopped coriander leaves.
give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or coconut chutney or lime pickle.