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.