Vegetable Quinoa Upma Recipe
3 to 4 servings
Quinoa Upma is a simple and quick preparation of Quinoa that is flavored with Indian spices and packed with vegetables. Upma is a traditional south indian meal that is most often had either for breakfast or even a light dinner. Most often Upma's are made with Semolina (Rava), Vermicelli (Semiya) or even Broken Wheat (Dalia). And Quinoa with all its nutrition is a great addition to a meal that can even be packed into a lunch box.
Did you know: Quinoa excels so high in its health benefits that it’s even got NASA recommending it as the ideal food for long space flights. A reason for quinoa gaining popularity among the rest of us people on earth is that it supplies significant quantities of essential minerals including magnesium, manganese, phosphorous and copper. Know more
1 cup cooked Quinoa
1/2 cup peas, steamed
1/2 cup diced carrots, steamed
2 green chillies, finely chopped
1 large onion, finely chopped
an inch piece of grated ginger
1/4 teaspoon turmeric powder
1 pinch of cinnamon powder
2 cloves of cardamom, pounded
salt according to taste
a small bunch of chopped coriander leaves for flavor
1 tablespoon oil
1/2 teaspoon mustard
1/4 teaspoon asafoetida
1/2 teaspoon channa dal or 1/2 teaspoon urad dal
a sprig of curry leaves
Ingredients for Seasoning
To begin making the Vegetable Quinoa Upma, we will first have to cook the quinoa separately (according to the instructions) and keep aside. It is cooked similar to a pasta.
Heat oil in a heavy bottomed pan; add mustard seeds, channa dal and allow it to crackle and roast until the channa dal turns golden brown.
Next add in the curry leaves and asafoetida, onions, ginger and green chillies. Saute until the onions are soft and tender.
Stir in the green chillies, carrots and peas and saute for a few minutes.
At this stage add in the remaining spices like cinnamon powder and cardamom powder and finally the cooked quinoa.
Cover the pan and simmer for about 5 minutes until all the ingredients come together and the flavors come well into the Quinoa.
Check the salt and spice levels and adjust to suit your taste. Turn off the heat, stir in the chopped coriander leaves and serve the Vegetable Quinoa Upma along with chutney of your choice.