Recipe Details

Quinoa upma

Quinoa upma

08 Dec 2019 214 Views

Quinoa is a crop grown for its edible seeds. Quinoa is also a super food, being a good source of protein, its beneficial for vegetarians as well as vegans. Its also rich in iron, manganese and phosphorus. The quinoa seeds have a nutty flavour. This quinoa upma is a very healthy and nutritious recipe. Vegetables in this increase the fiber.


Method

  • Rinse quinoa with the help of strainer and keep it aside.
  • Heat oil in a pan then add asafoetida, mustard seeds, cumin seeds, curry leaves, udad dal and moong dal.
  • Saute on low flame till dal turns golden.
  • Add green chillies and ginger, saute for few minutes.
  • Now add chopped onions, saute till it becomes translucent. Then add chopped carrots and French beans, mix well.
  • Saute on low flame for few minutes, then add quinoa and mix well again.
  • Saute for few minutes on low flame then add water and salt, mix well.
  • Cover the pan with its lid and cook well, remove the lid and switch off the flame.
  • Add chopped coriander leaves and mix well.
  • Serve hot with mint mint chutney and lemon wedges.

Ingredients

  • Quinoa- 30 gms
  • Onion- 25 gms (chopped)
  • Carrot- 25 gms (chopped)
  • Green chillies-  1 (chopped)
  • French beans- 25 gms (chopped)
  • Cumin seeds- ¼ tsp
  • Mustard seeds- ¼ tsp
  • Curry leaves- 7-8
  • Asafoetida- a pinch
  • Fresh coriander- 3 tbsp (chopped)
  • Ginger- ¼ tsp (grated)
  • Moong dal-  ½ tsp
  • Udad dal-  ½ tsp
  • Oil- 1 tsp
  • Water- as required
  • Salt- as per taste


Nutritive Value

Energy: 194 kcals

Carbohydrates: 26.67 gms

Proteins: 6. 18 gms

Fats: 7.22 gms