Quinoa Upma with Mixed Vegetables
Quinoa Upma with Mixed Vegetables is a nutritious and low-calorie Indian dish suitable for weight loss. Quinoa is a high-protein whole grain that provides sustained energy, while the mixed vegetables add vitamins and fiber, promoting fullness.
INGREDIENTS
- 1 cup quinoa, rinsed and drained
- 1 tablespoon olive oil or ghee
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 small onion, finely chopped
- 1-2 green chilies, chopped (adjust to taste)
- 1/2 cup mixed vegetables (carrots, peas, bell peppers, etc.), finely chopped
- 1/4 teaspoon turmeric powder
- 1/2 teaspoon ginger paste
- Curry leaves (a few leaves)
- Salt to taste
- 2 cups water
- Fresh coriander leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
In a medium saucepan, heat olive oil or ghee over medium heat. Add mustard seeds and cumin seeds. Allow them to splutter.
Add chopped onions and green chilies. Sauté until the onions turn translucent.
Stir in the mixed vegetables, turmeric powder, ginger paste, and curry leaves. Cook for a few minutes until the vegetables begin to soften.
Add the rinsed quinoa and sauté for a couple of minutes to lightly toast the quinoa.
Pour in the water and add salt. Mix well. Bring the mixture to a boil.
Once it boils, reduce the heat to low, cover the saucepan, and let the quinoa simmer for about 15-20 minutes, or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork.
Remove from heat and let the upma rest for a few minutes.
Garnish with chopped coriander leaves and serve with lemon wedges.
TIPS
- Customize the vegetables based on your preferences and what’s in season.
- Control oil and ghee usage for portion control.
- Use green chilies to enhance metabolism but adjust according to your spice tolerance.
- Consume upma mindfully and savor each bite.
- Pair with a side of plain yogurt for added protein and creaminess.
- Engage in regular physical activity and maintain a balanced diet.
NUTRITION VALUE
- Calories: 250 kcal
- Protein: 6g
- Carbohydrates: 40g
- Fat: 8g
- Fiber: 5g
