Quinoa and Vegetable Upma
Benefits:
- Quinoa is a nutrient-rich grain that provides protein, fiber, and essential amino acids.
- Mixed vegetables contribute vitamins, minerals, and antioxidants.
- This dish is a balanced combination of carbohydrates, protein, and healthy fats.
- The spices used have potential health benefits, including aiding digestion and providing anti-inflammatory properties.
INGREDIENTS
- 1 cup quinoa
- 2 cups water
- 2 tablespoons oil or ghee
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/4 teaspoon asafoetida (hing)
- 1 small onion, finely chopped
- 1-2 green chilies, finely chopped (adjust to taste)
- 1/2 inch piece of ginger, grated
- 1/4 cup mixed vegetables (carrots, peas, bell peppers, etc.), finely chopped
- 1/4 teaspoon turmeric powder
- Salt to taste
- 1 tablespoon lemon juice
- Fresh coriander leaves, chopped (for garnishing)
INSTRUCTIONS
Prepare Quinoa: Rinse the quinoa thoroughly under cold water. In a saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork and set it aside.
Tempering: In a large pan, heat oil or ghee over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds and asafoetida. Sauté for a few seconds until fragrant.
Sauté Vegetables: Add the finely chopped onion and green chilies. Sauté until the onion turns translucent.
Stir in the grated ginger and sauté for a minute until aromatic.
Add Vegetables and Spices: Add the mixed vegetables to the pan. Cook for a few minutes until they start to soften.
Mix in turmeric powder and salt. Stir to coat the vegetables with the spices.
Combine Quinoa: Add the cooked quinoa to the pan. Gently mix everything together to combine the quinoa with the sautéed vegetables and spices.
Adjust Seasoning: Taste and adjust the salt and seasoning according to your preference.
Finish and Serve: Drizzle lemon juice over the quinoa and vegetable mixture. Garnish with chopped fresh coriander leaves.
TIPS
- You can add other vegetables of your choice, like corn, zucchini, or spinach.
- Customize the spice level by adjusting the amount of green chilies.
- Garnish with toasted nuts or seeds like almonds or sunflower seeds for added crunch and nutrition.
- Enjoy the upma as a healthy breakfast or light meal.
NUTRITION VALUE
- Calories: ~250-300
- Carbohydrates: ~40-45g
- Protein: ~8-10g
- Fat: ~8-10g
- Fiber: ~4-6g
