Quinoa Upma with vegetables (Spicy Quinoa with vegetables-Indian Style)

Quinoa Upma with vegetables (Spicy Quinoa with vegetables-Indian Style)

I had heard so much about “Quinoa” (pronounced keen-wah) a high protein ‘pseudo cereal’ (foods that are cooked and eaten like grains and have a similar nutrient profile). Quinoa is actually a seed and is rich in complete protein, fibre, the B vitamins and healthy monounsaturated fats. It is believed that substituting quinoa for grains like polished rice and wheat could improve the blood glucose levels in diabetics and the cholesterol levels . Also, since it has a high fibre content it is a good choice for those looking to lose weight.
After researching a bit with the different recipes ,I realized that I could try it out in my regular ‘mixed veg upma’ recipe. Here’s how to make quinoa upma:

Quinoa Upma (Indian Style)

Ingredients for Quinoa Upma:

  • Quinoa: 1 cup
  • Mixed vegetables: 2 cups(green beans, peas, carrots)
  • Onion-1/2 medium(finely chopped)
  • Green chillies-1 or 2(finely chopped)
  • Ginger: 1/2″ thinly sliced
  • Tomatoes: 1(chopped fine)
  • Mustard seeds-1/2 teaspoon
  • Urad dal(black matpe bean dehusked and split)-1 teaspoon
  • Sambar powder-1 teaspoon(optional)
  • Water: 2 cups
  • Salt: to taste
  • Oil: 1 teaspoon

Method:

  1. Wash the quinoa 2-3 times,drain and keep aside.
  2. Heat oil in a non-stick pan,add the mustard seeds and the urad dal. When the mustard seeds start to sputter,add the sliced onions, ginger, salt and saute till the onions turn translucent.
  3. Add the mixed vegetables,green chillies and stir for 5-6 minutes. Then,add the tomatoes and sambar powder(optional) and stir till the tomatoes are completely cooked.
  4. Add the quinoa and mix well.Stir for about a minute or two,then add two cups of water,cover and cook on medium heat for about 15-20 mins.
  5. Serve hot as such or with some chutney or even a raita.

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