Quinoa Vegetable Upma Recipe
Quinoa Vegetable Upma is a healthy and delicious fusion recipe that combines the goodness of quinoa with traditional Indian breakfast ingredients. This dish is not only diabetic-friendly but also rich in proteins, fiber, and essential nutrients, making it a perfect start to your day. With a wonderful blend of vegetables, aromatic spices, and quinoa, this upma is an excellent alternative to the classic semolina upma. Let’s dive into the details on how to prepare this wholesome dish that can be enjoyed by all ages.
Ingredients Table
| Ingredient | Quantity |
|---|---|
| Quinoa | 1 cup |
| Water | 2 cups |
| Extra Virgin Olive Oil | 2 tablespoons |
| Mustard seeds | 1 teaspoon |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Chana dal (Bengal Gram Dal) | 1 teaspoon |
| Curry leaves | 6 leaves |
| Green Chillies – finely chopped | 2 |
| Shallot – finely chopped | 1 |
| Tomato – finely chopped | 1 |
| Carrot (Gajjar) – finely chopped | 1/4 cup |
| Del Monte Whole Corn Kernels | 1/4 cup |
| Green peas (Matar) | 1/4 cup |
| Green beans (French Beans) – finely chopped | As desired |
| Coriander Powder (Dhania) | 1/2 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Salt | As needed |
| Coriander (Dhania) Leaves – chopped | A few sprigs for garnish |
Nutritional Information (Per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 320 kcal |
| Carbohydrates | 45 g |
| Protein | 8 g |
| Fat | 10 g |
| Fiber | 7 g |
| Sodium | 310 mg |
| Potassium | 400 mg |
| Vitamin A | 1000 IU |
| Vitamin C | 30 mg |
| Calcium | 50 mg |
| Iron | 3 mg |
Instructions Table
| Step | Instructions |
|---|---|
| 1 | Heat a heavy-bottomed pan on medium flame. Add olive oil and mustard seeds. Let them splutter. |
| 2 | Add cumin seeds, urad dal, chana dal, curry leaves, and green chilies. Sauté for a few seconds until aromatic. |
| 3 | Toss in the finely chopped shallots and sprinkle a pinch of salt. Sauté until the shallots turn translucent. |
| 4 | Add the vegetables – carrots, green beans, corn, and peas. Cook on medium flame until the veggies are half done. |
| 5 | Add the chopped tomatoes and sauté for a couple of minutes. |
| 6 | Add coriander powder, garam masala, and the quinoa. Stir and sauté for a couple of minutes, letting the spices coat the quinoa. |
| 7 | Pour in 2 cups of water. Adjust salt according to taste. |
| 8 | Increase the heat to medium and bring the water to a boil. Once boiling, reduce the heat to low and cover the pan. |
| 9 | Cook for about 15 minutes or until the quinoa absorbs all the water and becomes tender. |
| 10 | Remove from heat and let it sit covered for a few minutes. Garnish with fresh chopped coriander leaves. |
| 11 | Serve your Quinoa Vegetable Upma with a side of Lehsuni Pudina Chutney or a fresh juice like Apple, Kiwi, Pineapple Juice. |
Cooking Tips and Variations:
- Vegetable Choices: Feel free to add any seasonal vegetables you like, such as bell peppers or zucchini, to make this dish more colorful and nutritious.
- Quinoa Prep: Rinse quinoa thoroughly under cold water before cooking to remove its natural bitterness.
- Spice Level: Adjust the number of green chilies based on your spice preference. For a milder version, you can omit the chilies or reduce the quantity.
Pairing Suggestions:
This Quinoa Vegetable Upma pairs perfectly with tangy chutneys and refreshing drinks. You can try serving it with:
- Lehsuni Pudina Chutney: A garlic and mint-based chutney that adds a zesty twist to the dish.
- Apple, Kiwi, Pineapple Juice: A fresh and vibrant juice combination that complements the hearty flavors of upma.
Serving Information:
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Servings: 3
Why Choose Quinoa for Breakfast?
Quinoa is known for its high protein content, and it contains all nine essential amino acids, making it a complete protein. It’s also rich in fiber, antioxidants, and minerals like iron, magnesium, and potassium. Using quinoa instead of semolina or rice in this traditional Indian recipe boosts its nutritional value, making it ideal for health-conscious individuals and those managing diabetes.
Whether you’re trying to incorporate more plant-based meals into your diet or simply looking for a light yet filling breakfast option, Quinoa Vegetable Upma is a perfect dish to satisfy your cravings while nourishing your body.
Make this delicious and healthy upma part of your breakfast routine, and enjoy the perfect balance of flavors and textures!
