Login with Google
[PROS]
- Excellent source of complete protein and dietary fiber from quinoa.
- Naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity.
- Rich in vitamins and minerals, including iron, magnesium, and B vitamins, from quinoa and vegetables.
[CONS]
- Can become bland or dry if not properly seasoned or cooked with sufficient moisture.
- Requires thorough rinsing of quinoa to remove saponins, which can impart a bitter taste.
[DIETITIAN REVIEW]
This Quinoa Upma offers a fantastic nutritional profile, elevating a classic dish into a powerhouse of protein and fiber. It's an ideal choice for sustained energy and digestive health, particularly beneficial for those seeking plant-based or gluten-free options. The inclusion of diverse vegetables further boosts its micronutrient content, making it a well-rounded and highly recommended meal. Score: 9/10
| Ingredient | Qty |
|---|---|
| Quinoa | 1/2 cup (dry) |
| Water | 1 cup |
| Olive oil or Ghee | 1 tsp |
| Mustard seeds | 1/4 tsp |
| Cumin seeds | 1/4 tsp |
| Curry leaves | 3-4 leaves |
| Asafoetida (Hing) | A pinch |
| Onion, finely chopped | 1/4 small |
| Green chili, finely chopped | 1/2 (adjust to taste) |
| Ginger, grated | 1/2 tsp |
| Carrots, finely diced | 1/4 cup |
| Green peas (fresh or frozen) | 1/4 cup |
| Salt | to taste |
| Fresh lemon juice | 1 tsp |
| Fresh cilantro, chopped | 1 tbsp (for garnish) |
1. Rinse quinoa thoroughly under cold running water for at least 2 minutes. Cook the rinsed quinoa with 1 cup of water and a pinch of salt in a small pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed and quinoa is fluffy. Let it rest, covered, for 5 minutes, then fluff with a fork.
2. While quinoa is cooking, heat oil or ghee in a medium pan over medium heat. Add mustard seeds and allow them to splutter. Then add cumin seeds, curry leaves, and asafoetida. Sauté for a few seconds until fragrant.
3. Add chopped onion, green chili, and grated ginger to the pan. Sauté for 3-5 minutes until the onion turns translucent and soft.
4. Stir in the diced carrots and green peas. Cook for another 3-5 minutes, stirring occasionally, until the vegetables are tender-crisp.
5. Add the cooked and fluffed quinoa to the pan with the vegetables and spices. Season with salt to taste and mix everything thoroughly, ensuring all ingredients are well combined.
6. Stir in the fresh lemon juice and give it a final gentle mix.
7. Transfer the Quinoa Upma to a serving bowl, garnish generously with fresh chopped cilantro, and serve warm.