Quinoa Upma

Quinoa Upma Recipe: Quinoa Upma is a wholesome and nutritious dish that combines the goodness of quinoa, vegetables, and Indian spices. Here's how to prepare it:

Ingredients:

1 cup quinoa, rinsed and drained

1 tablespoon oil (preferably coconut or olive oil)

1 teaspoon mustard seeds

1 teaspoon cumin seeds

1 small onion, finely chopped

1 green chili, finely chopped (adjust to your spice preference)

1/2-inch piece of ginger, grated

Curry leaves (about 8-10 leaves)

1 small carrot, finely chopped

1/2 cup green peas (fresh or frozen)

1/2 cup bell peppers (capsicum), finely chopped

1/2 teaspoon turmeric powder

Salt to taste

Freshly chopped coriander leaves for garnish

Instructions:

In a saucepan, dry roast the rinsed quinoa for 2-3 minutes over medium heat. Set it aside.

In the same saucepan, heat the oil over medium heat. Add mustard seeds and cumin seeds. Once they start to splutter, add the chopped onions, green chili, grated ginger, and curry leaves. Sauté until the onions become translucent.

Add the chopped carrots, green peas, and bell peppers. Stir-fry the vegetables for about 5 minutes or until they are partially cooked.

Now, add the roasted quinoa to the vegetables and mix well. Add turmeric powder and salt, and stir to coat the quinoa evenly with spices.

Pour 2 cups of water into the saucepan, bring it to a boil, then reduce the heat to low. Cover and cook for 15-20 minutes or until the quinoa absorbs all the water and becomes fluffy.

Garnish with freshly chopped coriander leaves and serve hot.

Benefits of Quinoa Upma:

Rich in Protein: Quinoa is a complete protein source, containing all essential amino acids, making it an excellent option for vegetarians and vegans.

Nutrient-Dense: Quinoa is packed with essential vitamins, minerals, and dietary fiber, promoting overall health and digestion.

Low Glycemic Index: Quinoa has a low glycemic index, which means it releases energy slowly, helping maintain steady blood sugar levels.

Gluten-Free: Quinoa is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.

Vitamins and Antioxidants: The vegetables and spices added to the Upma provide additional vitamins, minerals, and antioxidants.

When to Eat: Quinoa Upma makes for a filling and nutritious breakfast or a wholesome lunch. Its balanced macronutrients make it an ideal option for any time of the day when you need a healthy and satisfying meal.

Dos and Don'ts:

Dos:

Do Rinse Quinoa: Before cooking, always rinse quinoa thoroughly to remove its bitter coating.

Do Experiment with Vegetables: Feel free to add your favorite vegetables like tomatoes, corn, or spinach to enhance the nutritional profile.

Do Control Spice Level: Adjust the spice level according to your taste preferences, especially the green chili.

Don'ts:

Don't Overcook: Be cautious not to overcook the quinoa as it may turn mushy and lose its texture.

Don't Skip the Oil: Using a good quality oil enhances the flavor and absorption of fat-soluble nutrients in the dish.

Don't Store for Too Long: Quinoa Upma is best enjoyed fresh, so avoid storing leftovers for an extended period. If necessary, refrigerate and consume within a day.

Enjoy your nutrient-packed Quinoa Upma!