Vegetable Quinoa Upma

 

 Quinoa, a great source of fibre can be used as an alternative to rice. It can also be used in dishes like upma and makes for a healthy and delicious breakfast that keeps you fuller for longer.

Ingredients

  • ½ cup quinoa
  • 1 ½ tbsp. oil
  • 1 medium onion chopped
  • ½ tsp finely chopped ginger
  • 1 tsp chopped green chillies
  • 1 dry red chilli
  • 1 pinch asafoetida
  • 5-6 curry leaves
  • ½ tsp mustard seeds
  • ½ tsp cumin seeds
  • ½ tsp urad daal
  • ½ tsp moong dal/chana dal
  • 1 small/medium carrot finely chopped
  • 5-6 chopped French beans
  • 1/3 cup frozen beans
  • 1-1 ¼ cup water
  • 2 tbsp coriander leaves chopped
  • Salt as required

Method

  • Rinse the quinoa in running water.
  • Heat 1.5 tbsp oil in a pan and 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 the ginger, green chilies, 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 till they turn translucent.
  • Then add the vegetables. Mix well and saute on a low flame.
  • Then add the quinoa. Mix very well again and saute.
  • Then add water. For 1/2 cup of quinoa 1 cup of water can be added.
  • 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.
  • When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the flame.
  • Add the 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.