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Quinoa Upma is a healthy, hearty breakfast ready in thirty minutes. It is ideal for people of all ages. 

Quinoa is a little grain packed with nutrients. It is one of the food we regularly consume these days. Initially, we did not like it much,  but now, we do enjoy. The numerous benefits and the rich source of proteins makes it an ideal diet for all vegetarians. It is vegan, gluten-free and good alternative for health conscious people. 

quinoa upma

What is quinoa? 

Quinoa (pronounced as Kinwa or kinuwa) is a flowering plant of Amaranth family. It is technically a seed but classified as a grain. It is a pseudo cereal grown since 5000 years. It is a good source of nutrition for people following animal diet. It is also used as a substitute to rice by many people. 

What does quinoa contain? 

Quinoa is a rich source of protein.  It also contains manganese, iron, folate, magnesium along with anti-oxidants. It is also a good source of fiber. 1 cup of cooked quinoa provides 222 calories and  contains 8 grams of protein,  39 grams of carbohydrates, 5 grams of fiber and 6 grams of fat. (Source: Everyday Health) It helps to keep hunger at bay for a long time. 

How is quinoa cooked ?

Quinoa should be washed a couple of time  to remove saponin. It is a bitter coating which gives a good covering for the grain. Put the rinsed quinoa and water in the ratio of 1:2 and simmer it for ten to fifteen minutes. It should be well cooked, cover it with a lid while cooking. 

How is it used ?

It is versatile to use. It can be used in salads or as a filling  with a few other vegetables. One can also use it to make dosa and idli.  The versatility makes it even more interesting for us to use it.  Watch out this space for more quinoa recipes.

quinoa upma

What recipe are you sharing today and the event related ? 

Archana, from The Mad Scientist Kitchen has given the theme as Seeds to Cook  in the Shhh Cooking Secretly Challenge. Archana has many recipes on her blog. She has made a winter treat with edible gum. It is the right season to have  Kachaya Dinka Chi Pud. Here we are paired and secret ingredients are shared to guess later by other members in the group.  I decided to make Quinoa Upma. My partner for this month was Poonam Bachchav and she gave me bengal gram and lemon as the secret ingredients accordingly. Poonam wanted to make a mouth freshener and I have given black salt and sesame seed as the secret ingredients. I would love to make this this Flaxseed Mukhwas soon. 

Quinoa Upma Recipe 

Ingredients:

• 2 teaspoon oil
• 1/2 teaspoon mustard seed
• a pinch of asafoetida
• 3 green chilli
• 1 onion
• 1/4 cup green pea
• 1 cup quinoa
• salt to taste
• sugar
• 1/2 lemon
• coriander for garnishing
  
  Method:
  1. Wash the quinoa by rinsing a couple of times to remove saponins. Keep it aside.
  2. Take oil in a pan, add mustard seed, as they splutter put asafoetida and green chilli. After a minute, put onion to it. Saute it
  3. Add green peas to it. Let them cook for sometime.
  4. Put the rinsed quinoa to it. Add two cups of water to it with salt and a dash of sugar.
  5. Let it cook for sometime. After sometime, cover with a lid and let it cook evenly.Finally, when the water is absorbed and it is well cooked, add lemon juice and garnish with fresh coriander leaves. Serve hot.

Take a tip:

• You can use other vegetables as beans and carrot. Chop them finely and put them in the seasoning.
• Tomatoes too can be added. I have kept it simple with onion and green peas.
• Alternatively, you can skip onion if you wish.
• Instead of green chilli, you can add a little sambar and chilli powder. It also tastes good. 
• To make it gluten-free, avoid asafoetida or using gluten -free asafoetida.

quinoa upma

Quinoa Upma

5 from 12 votes

Quinoa Upma is a healthy, easy to make and tasty breakfast. It is ready in thirty minutes.

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Ingredients Equipment Method Notes

Ingredients

  

• 2 teaspoon oil
• 1/2 teaspoon mustard seed
• a pinch of asafoetida
• 3 green chilli
• 1 onion
• 1/4 cup green pea
• 1 cup quinoa
• salt to taste
• sugar
• 1/2 lemon
• coriander for garnishing

Equipment

• bowl, pan, ladle

Method

 

1. Wash the quinoa by rinsing a couple of times to remove saponins. Keep it aside.
2. Take oil in a pan, add mustard seed, as they splutter put asafoetida and green chilli. After a minute, put onion to it. Saute it
3. Add green peas to it. Let them cook for sometime.
4. Put the rinsed quinoa to it. Add two cups of water to it with salt and a dash of sugar.
5. Let it cook for sometime. After sometime, cover with a lid and let it cook evenly.
6. Finally, when the water is absorbed and it is well cooked, add lemon juice and garnish with fresh coriander leaves. Serve hot.

Notes

• You can use other vegetables as beans and carrot. Chop them finely and put them in the seasoning.
• Tomatoes too can be added. I have kept it simple with onion and green peas.
• Alternatively, you can skip onion if you wish.
• Instead of green chilli, you can add a little sambar and chilli powder. It also tastes good. 
• To make it gluten-free, avoid asafoetida or using gluten -free asafoetida.

 

Quinoa Upma

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