Quinoa Upma with Roasted Veggies
5/5
Quinoa Upma with Roasted Veggies is a nutritious and flavorful twist on the traditional Indian upma. Quinoa is a protein-rich grain that’s paired with a medley of roasted vegetables, creating a satisfying and wholesome dish. This dish is not only delicious but also packed with vitamins, minerals, and fiber.
INGREDIENTS
- 1 cup quinoa, rinsed and drained
- 2 cups water
- 2 tablespoons coconut oil or any cooking oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/4 teaspoon asafoetida (hing)
- 1/2 teaspoon turmeric powder
- 1 small onion, finely chopped
- 1 small carrot, diced
- 1 small bell pepper, diced
- 1/2 cup green peas (fresh or frozen)
- 1-2 green chilies, chopped (adjust to taste)
- 1/4 cup roasted cashews or peanuts (optional, for crunch)
- Few curry leaves
- Salt to taste
- Fresh cilantro leaves, chopped (for garnish)
- Lemon wedges (for serving)
INSTRUCTIONS
- In a medium pot, combine the quinoa and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed. Fluff with a fork and set aside.
- Preheat the oven to 400°F (200°C).
- Toss the diced carrot, bell pepper, and green peas with a drizzle of oil, salt, and pepper. Spread them on a baking sheet and roast in the preheated oven for about 15-20 minutes or until they’re tender and slightly caramelized.
- In a large skillet or pan, heat the coconut oil over medium heat.
- Add the mustard seeds and let them splutter. Then add cumin seeds, asafoetida, and curry leaves. Sauté for a minute.
- Add the chopped onions and green chilies. Sauté until the onions turn translucent.
- Stir in the cooked quinoa and roasted veggies. Mix well.
- Add turmeric powder and salt. Mix until everything is well combined and heated through.
- If using roasted cashews or peanuts, add them to the upma for extra crunch.
- Taste and adjust the seasoning if needed.
- Garnish with chopped cilantro leaves.
- Serve the quinoa upma with lemon wedges on the side for a fresh burst of flavor.
TIPS
- You can customize the roasted veggies based on your preference. Use your favorite vegetables like zucchini, broccoli, or cauliflower.
- Feel free to add grated coconut, roasted seeds, or your favorite nuts for added texture and flavor.
- Adjust the spiciness by adding more or fewer green chilies.
- If you don’t have asafoetida, you can skip it or replace it with a pinch of garlic powder.
NUTRITION VALUE
- Calories: Approximately 300-350 kcal per serving
- Carbohydrates: Around 50-55g per serving (mainly from quinoa and vegetables)
- Protein: About 8-10g per serving (mainly from quinoa and nuts)
- Dietary Fiber: Approximately 8-10g per serving (mainly from quinoa and vegetables)
- Fats: Around 10-12g per serving (mainly from quinoa and nuts)
