Are you tired of the same old breakfast options? Do you want to switch things up and try something new? Look no further than this delicious and nutritious quinoa upma recipe! Upma is a traditional Indian breakfast dish made with semolina and spices, but in this recipe, we’re swapping out the semolina for protein-packed quinoa. This dish is not only tasty but also incredibly healthy, providing a satisfying and filling breakfast that will keep you energized throughout the day. So, let’s get cooking and discover the wonders of quinoa upma!
Ingredients
| Quinoa | 1 cup |
| Water | 2 cups |
| Oil | 2 tbsp. |
| Mustard seeds | 1 tsp. |
| Cumin seeds | 1 tsp. |
| Onion | 1 |
| Green chili | 1 |
| Turmeric powder | 1/2 tsp. |
| Salt | To taste. |
| Mixed vegetables (Carrot, Peas, Corn) | 1/2 cup |
| Roasted peanuts | 1/4 cup |
| Coriander leaves | Finely chopped |
| Lemon juice | Optional |
Directions
- Rinse the quinoa thoroughly in cold water and drain.
- In a medium-sized saucepan, add the quinoa and water, and bring it to a boil.
- Reduce heat to low, cover the saucepan and cook the quinoa for 15 minutes or until the water has been absorbed.
- In a separate pan, heat oil over medium-high heat.
- Add mustard seeds and cumin seeds to the oil and wait for them to splutter.
- Add the onions and green chili to the pan and sauté until the onions turn translucent.
- Add turmeric powder and salt, and mix well.
- Add mixed vegetables to the pan and sauté for a few minutes.
- Add cooked quinoa to the pan and mix everything together.
- Add roasted peanuts to the pan and mix everything together.
- Garnish with coriander leaves and a squeeze of lemon juice (if desired).
- Serve hot.
Nutritional Information
- Carrots: Carrots are a rich source of beta-carotene, which is converted into vitamin A in the body. They are also a good source of fiber, vitamin K, potassium, and antioxidants.
- Green Peas: Green peas are a good source of protein, fiber, and vitamins A, C, and K. They also contain folate, iron, and manganese.
- Onion: Onions are low in calories and high in vitamin C, vitamin B6, and antioxidants. They also contain a compound called quercetin, which has anti-inflammatory properties.
- Curry Leaves: Curry leaves are a good source of antioxidants and have been shown to have anti-inflammatory and antimicrobial properties. They are also believed to have a positive effect on digestive health.
- Ginger: Ginger is a natural anti-inflammatory and has been used for centuries to treat digestive issues such as nausea and bloating. It is also high in antioxidants and has been shown to have anti-cancer properties.
- Mustard Seeds: Mustard seeds are a good source of omega-3 fatty acids, which are important for heart health. They also contain antioxidants and have been shown to have anti-inflammatory properties.
- Urad Dal: Urad dal is a good source of protein, fiber, and minerals such as iron, potassium, and magnesium. It is also low in fat and cholesterol, making it a healthy addition to the diet.
- Cashew Nuts: Cashew nuts are a good source of protein, healthy fats, and minerals such as copper, magnesium, and zinc. They also contain antioxidants and have been shown to have a positive effect on heart health.
Nutritional Calculations
| Calories | Carbohydrates | Protein | Fat |
| 1150 Kcal | 177 gm | 31.6 gm | 39.6 gm |
Total Servings= 4
Enjoy the very delicious and highly nutritious “Quinoa Upma”.