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.
- 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
- 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.