Name: Quinoa Upma
Prep time: 10 min
Cook time: 30 min
Ingredients: 1 Cup Quinoa; 1 Tbsp Oil; 1/2 Tsp Mustard seeds; 1 Sprig Curry leaves; 1 No. Onion(Small) (Sliced); 1/4 Cup Carrot (Peeled and chopped); 1/4 Cup Green peas (I used frozen green peas); 2 nos. Green chillies; Salt (As reqd); 1/4 Cup Water; 1/4 Tsp Turmeric powder; 2 Tbsp Coriander leaves (Chopped)

Quinoa Upma – A Healthy Twist to a Classic South Indian Dish

Introduction

Quinoa Upma is a modern, nutritious take on the traditional South Indian breakfast dish. Firstly, the dish is made by replacing semolina (rava) with quinoa. Secondly, this upma combines the goodness of quinoa’s high protein content with the comforting flavors of the original recipe. It’s a versatile dish that can be enjoyed for breakfast, lunch, or even a light dinner.

Why Choose Quinoa for Upma?

Furthermore, Quinoa, often called a “superfood,” is a gluten-free grain rich in protein, fiber, and essential amino acids. Moreover, It is an excellent choice for health-conscious individuals looking to incorporate nutrient-dense foods into their diets. Using quinoa in upma not only boosts its nutritional value but also makes it suitable for people with gluten sensitivity or those following low-carb diets.

Health Benefits of Quinoa Upma

The dish is packed with health benefits:

High Protein Content: Quinoa provides complete protein, making it ideal for vegetarians.

Rich in Fiber: The fiber content aids digestion and promotes a healthy gut.

Low Glycemic Index: This dish helps regulate blood sugar levels, making it suitable for diabetics.

Loaded with Vegetables: Adding carrots, peas, and beans enhances the dish’s vitamin and mineral profile.

Serving Suggestions and Pairings

Enjoy the dish hot, garnished with freshly chopped coriander and a drizzle of lemon juice. Pair it with coconut chutney or a dollop of yogurt for a delightful meal. It also works as a great lunchbox option for kids and adults alike, offering both taste and nutrition.

Why The Dish is Perfect for Busy Lifestyles

The dish is quick to prepare, making it an excellent choice for busy mornings or weeknight dinners. Its wholesome ingredients keep you full for longer, providing sustained energy throughout the day.

Conclusion

Moreover, the dish is a delicious and healthy fusion of tradition and modern nutrition and is perfect for those seeking a balanced yet flavorful meal.

Quinoa Upma

Quinoa Upma is a modern, nutritious take on the traditional South Indian breakfast dish replacing semolina (rava) with quinoa.

No ratings yet

Print Recipe Pin Recipe

Prep Time 10

Cook Time 30

Course Breakfast

Cuisine Indian

Servings people

Ingredients

1 Cup Quinoa
1 Tbsp Oil
1/2 Tsp Mustard seeds
1 Sprig Curry leaves
1 No. Onion(Small) Sliced
1/4 Cup Carrot Peeled and chopped
1/4 Cup Green peas I used frozen green peas
2 nos. Green chillies
Salt As reqd
1/4 Cup Water
1/4 Tsp Turmeric powder
2 Tbsp Coriander leaves Chopped

Instructions

Let's start with cooking the quinoa. Wash the quinoa 4 to 5 times or till the water clears. Then soak for 15 minutes.
Wash it again one more time and drain. Now add it into a pressure cooker.
Add 1 and 3/4 cup water and salt as required. Pressure cook for 3 whistles on high flame, Then simmer the flame and cook for another 3 minutes. Turn off the flame and let the pressure release.
Mean while heat oil in a kadai and splutter mustard seeds.
Add curry leaves, onion and carrot.
Add green peas and green chilly.
Add required salt.
Pour water and mix well. Cover and cook for few minutes.
When the water evaporates completely, add turmeric powder and mix well.
Finally add cooked quinoa. Combine well. cook for another 2 minutes and remove from the flame.
Add some chopped coriander leaves too.
Serve.