Quinoa Upma

Quinoa Upma is a nutritious twist on the traditional Indian breakfast, combining fluffy quinoa with vibrant vegetables and aromatic spices. This high-protein dish is not only filling but also packed with essential nutrients, making it a perfect start to your day.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Oil (coconut or vegetable) - 1 tablespoon
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Chana dal (split chickpeas) - 2 tablespoons
• Urad dal (split black gram) - 1 tablespoon
• Green chilies - 1-2, finely chopped
• Ginger - 1 teaspoon, grated
• Onion - 1 medium, finely chopped
• Carrot - 1 medium, finely chopped
• Green peas - 1/2 cup (fresh or frozen)
• Curry leaves - 8-10
• Salt - to taste
• Lemon juice - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Rinse the quinoa under running water until the water runs clear, then drain.
2. In a saucepan, combine rinsed quinoa and 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and quinoa is fluffy. Set aside.
3. In a large skillet, heat oil over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
4. Add chana dal and urad dal, and sauté until they turn golden brown.
5. Stir in chopped green chilies, grated ginger, and chopped onion. Sauté until the onion is translucent.
6. Add chopped carrot, green peas, and curry leaves. Cook for 5-7 minutes until the vegetables are tender.
7. Add the cooked quinoa to the skillet, mixing well with the vegetables. Season with salt and stir to combine.
8. Remove from heat, add lemon juice, and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 320 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein, making it great for muscle repair and growth.
• Rich in fiber, which aids in digestion and promotes a feeling of fullness.

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