Traditionally, Upma has been all time favourites for breakfast and it has been cooked with main ingredient being Semolina. So why not just use the same recipe and just change the main ingredient to Quinoa instead. It is packed with protein and fibre as well as low in calories. One serving of the dish stays under 300 calories with 7 to 8 grams of protein and 5 grams of fibre. Perfect choice for Breakfast!
If you want to know more about Quinoa, read this article: http://www.well-beingsecrets.com/health-benefits-of-quinoa/
Ingredients:
- 1/2 cup uncooked Quinoa (12 gm of protein)
- 1 cup of water
- 2 tsp. oil (80 cal, 10 gm fat)
- 1/4 tsp mustard seeds
- 1/4 tsp cumin seeds
- 3-4 curry leaves
- 1 tsp Urad dal
- 1 tsp Chana dal
- 1 tsp chopped/grated ginger
- 2 chillies cut in half with slit from middle
- 1 tsp salt
- 1/4 cup onion finely chopped
- 1/4 cup carrot finely chopped
- 1/4 cup green peas boiled soft
- 1/4 cup green bell pepper finely chopped
- 1/4 cup chopped cilantro-coriander
Preparation:
- Soak Quinoa for 30 minutes.
- Soak Chana dal for 30 minutes in a separate bowl.
- Heat oil in pan.
- Add mustard and cumin seeds to the pan along with some curry leaves.
- Once you hear them cracking, add chillies.
- Stir and add rest of the vegetable and salt to taste.
- Let them sizzle for 3-4 minutes and add water.
- Add ginger and let it cook for another 3 minutes.
- Now drain soaked Quinoa and add it to the pan.
- Stir and let it cook for 20 -30 minutes until Quinoa is soft and fluffy.
- There should not be any water left.
- Quinoa is considered cooked when it feels soft and transparent. Add some water if you feel they are still not cooked.
- Once the water is completely dried and quinoa is cooked, turn off the heat.
- Garnish with cilantro and serve it hot with either beaten curd or coconut chutney.
Tip:
- Quinoa does take time to be completely cooked. You can soak it longer to decrease the time of cooking.
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