Quinoa upma is a healthy twist on the classic Indian breakfast dish, upma, which is traditionally made with semolina (sooji or rava). Quinoa adds extra protein and nutrients to this dish, making it a wholesome and satisfying meal. Here’s a recipe for quinoa upma:
- 1 cup quinoa
- 2 cups water
- 2 tablespoons vegetable oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/2 cup finely chopped onions
- 1/4 cup finely chopped carrots
- 1/4 cup finely chopped bell peppers (any color)
- 1/4 cup green peas (fresh or frozen)
- 2-3 green chilies, finely chopped (adjust to your spice preference)
- 1/2-inch piece of ginger, grated or finely chopped
- 1/4 teaspoon turmeric powder
- Salt to taste
- 1/4 cup roasted peanuts or cashews (optional)
- Fresh coriander leaves for garnish
- Lemon wedges for serving (optional)
- Rinse and Cook Quinoa:
- Rinse the quinoa thoroughly under cold running water to remove any bitterness.
- In a saucepan, combine the rinsed quinoa and 2 cups of water. Bring it to a boil over high heat.
- Once it boils, reduce the heat to low, cover the saucepan, and simmer for about 15-20 minutes or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork and set it aside.
- Prepare the Vegetables:
- While the quinoa is cooking, prepare the vegetables. Chop the onions, carrots, bell peppers, green chilies, and ginger.
- Heat the vegetable oil in a large skillet or pan over medium heat.
- Add the mustard seeds and cumin seeds. Let them splutter.
- Add the chopped onions and sauté until they turn translucent.
- Add Vegetables and Spices:
- Add the chopped carrots, bell peppers, green peas, and green chilies to the skillet. Sauté for a few minutes until the vegetables start to soften.
- Stir in the grated ginger, turmeric powder, and salt. Cook for another 2-3 minutes.
- Combine with Quinoa:
- Add the cooked quinoa to the skillet with the sautéed vegetables. Mix everything together gently.
- Optional Nuts:
- If using roasted peanuts or cashews, add them at this stage and mix well.
- Garnish and Serve:
- Garnish the quinoa upma with fresh coriander leaves.
- Serve hot with lemon wedges on the side for extra flavor (if desired).
Enjoy your healthy and flavorful quinoa upma as a nutritious breakfast or a light meal. You can also customize it by adding other vegetables or spices to suit your taste preferences.