Thursday, 30 July 2015 06:12

Quinoa Vegetable Upma Recipe

Quinoa Vegetable Upma Recipe is a fusion recipe where quinoa is cooked in a spicy Indian masala along with vegetables like carrot, beans, peas and corn to add to the nutritive value of this delicious upma that can be eaten either as breakfast or dinner.

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Quinoa Vegetable Khichdi Recipe is a hearty preparation of quinoa, vegetables and spices, cooked together in a single pot.

By cooking it in a South Indian style, it brings the wholesome goodness of this superfood in a familiar and comforting and healthy form.

Did you know: Quinoa is called superfood with good reason. For starters, this whole-grain is naturally gluten-free. In addition, it is packed with iron, vitamin-B, magnesium, phosphorus, potassium, calcium, vitamin-E and twice as much fibre as most other grains. However, what makes quinoa truly unbeatable, nutritionally, is that it contains every essential amino acid, unlike other grains, which makes it a complete protein.

Quinoa Vegetable Upma can be served with Lehsuni Pudina Chutney Recipe and Apple, Kiwi, Pineapple Juice Recipe

Here are few more recipes with millets

  1. Millet Cottage Cheese Fritters Recipe
  2. Sakkare Millet Pongal Recipe
  3. Foxtail Millet Nippattu Recipe
  4. Barnyard Millet Bisi Bele Bath Recipe

Cuisine: Fusion

Course: Indian Breakfast

Diet: Diabetic Friendly

Equipments Used: Hard Anodised Kadai (Wok)

Prep in 20 M

Cooks in 30 M

Total in 50 M

Makes: 3 Servings

Ingredients

  • 1 cup Quinoa
  • 2 cups Water
  • 2 tablespoons Extra Virgin Olive Oil
  • 1 teaspoon Mustard seeds (Rai/ Kadugu)
  • 1/2 teaspoon Cumin seeds (Jeera)
  • 1 teaspoon White Urad Dal (Split)
  • 1 teaspoon Chana dal (Bengal Gram Dal)
  • 6 Curry leaves
  • 2 Green Chillies , finely chopped
  • 1 Shallot , finely chopped
  • 1 Tomato , finely chopped
  • 1/4 cup Carrot (Gajjar) , finely chopped
  • 1/4 Del Monte Whole Corn Kernels
  • 1/4 Green peas (Matar)
  • Green beans (French Beans) , finely chopped  
  • 1/2 teaspoon Coriander Powder (Dhania)
  • 1/2 teaspoon Garam masala powder
  • Salt , as needed
  • Coriander (Dhania) Leaves , few, chopped

Directions for Quinoa Vegetable Upma Recipe

  1. To begin making Quinoa Vegetable Khichdi, first heat a heavy bottomed pan on medium flame, add the olive oil and mustard seeds and allow them to splutter. Next add the cumin seeds, urad dal, channa dal, curry leaves and green chili. Saute it all for a few seconds.

  2. Add the chopped shallots and sprinkle a little salt. Saute gently until they turn translucent. Next, add the vegetables - beans, carrots, corn, peas and cook on a medium flame until they are half cooked.

  3. Next, add the chopped tomatoes, mix well and saute sauté for a couple of minutes. Follow this by adding coriander powder, garam masala, quinoa and sauté once again for a couple of minutes, until the masalas cook through.

  4. Add 2 cups of water and adjust salt according to your taste.

  5. Increase the heat to medium and bring the water to a boil. Then, reduce the heat and cover the pan, allowing the quinoa to cooked completely. It will absorb all the water completely.

  6. Take the pan off the heat, garnish the Quinoa Vegetable Upma with fresh chopped coriander leaves and serve.

  7. Quinoa Vegetable Upma can be served with Lehsuni Pudina Chutney Recipe and Apple, Kiwi, Pineapple Juice Recipe. 

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