Quinoa Upma Recipe
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5.0
21 reviews
Excellent
Quinoa Upma Recipe
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Quinoa Upma Recipe. Indian Savory Breakfast or Side with Quinoa with mustard seeds, toasted cashews, carrots and peas. Vegan Gluten-free Soy-free Recipe.
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Ingredients
- 1 cup uncooked quinoa
- 1 tsp organic canola or safflower oil
- 1/2 tsp mustard seeds
- 1/2 tsp urad dal split black gram or use mung dal (petite yellow lentils)
- 1 green chili chopped remove seeds to adjust spice if needed
- a generous pinch of asafeotida hing optional (omit to make gluten-free or use certified gf asafetida)
- 10 curry leaves fresh or frozen
- 1/2 cup finely chopped red onion
- 2 Tbsp chopped cashews
- 1/2 inch ginger minced 1 tsp grated
- 1/2 cup chopped carrots
- 1/2 cup peas fresh or frozen (thawed)
- 1/2 to 3/4 tsp salt
- 2 cups water
- cilantro and lemon juice for garnish
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Instructions
- Wash the quinoa several times, drain and keep aside.
- In a medium skillet, add oil and heat at medium. When the oil is hot, add mustard seeds and urad dal and let them sputter or sizzle for 15 seconds.
- Add chili, asafeotida and curry leaves and cook for half a minute.
- Add onions and cashews and cook for 4 to 5 minutes or until translucent.
- Add ginger, carrots, and cook for 2 minutes.
- Add quinoa and roast for 2 minutes with the veggies.
- Add salt, water, peas, cover and bring to a boil. Reduce heat to low-medium, cover and cook for 15 minutes. Let the quinoa sit covered for 5 minutes. then uncover, fluff and serve. Garnish with cilantro and generous lemon juice. Serve as a side, or as breakfast with hot masala chai.
Notes
- Make this with cooked quinoa: Use 2.5 cups of cooked quinoa and add to the pan at step 7 with salt, peas and a splash of water. Mix well. Cover and cook for 2 minutes to heat up. Let sit for 5 minutes before serving.
- Add currants or other dried fruit along with cashews.
- Nutritional information based on one serving
Nutrition Information
Show Details
Calories
225kcal
(11%)
Carbohydrates
34g
(11%)
Protein
8g
(16%)
Fat
6g
(9%)
Sodium
494mg
(21%)
Potassium
367mg
(10%)
Fiber
5g
(20%)
Sugar
2g
(4%)
Vitamin A
2905IU
(58%)
Vitamin C
61mg
(68%)
Calcium
44mg
(4%)
Iron
2.6mg
(14%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 225 kcal
% Daily Value*
| Calories | 225kcal | 11% |
| Carbohydrates | 34g | 11% |
| Protein | 8g | 16% |
| Fat | 6g | 9% |
| Sodium | 494mg | 21% |
| Potassium | 367mg | 8% |
| Fiber | 5g | 20% |
| Sugar | 2g | 4% |
| Vitamin A | 2905IU | 58% |
| Vitamin C | 61mg | 68% |
| Calcium | 44mg | 4% |
| Iron | 2.6mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
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Overall Rating
5.0
21 reviews
Excellent
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