Looking for a nutritious twist on a classic South Indian dish? This quinoa upma is your answer! It’s not just a simple recipe; it’s a delightful, wholesome meal that is packed with flavor and health benefits. Perfect for breakfast, brunch, or a light dinner, you can whip this up in no time, making it ideal for busy days.
Imagine the warm aroma of spices wafting through your kitchen as you cook. This quinoa upma is filled with vibrant vegetables and aromatic seasonings that create a delicious, savory taste. Whether you’re a fan of traditional upma or trying quinoa for the first time, this dish is sure to impress.
The Essence of Quinoa Upma
This quinoa upma offers a fresh take on a beloved classic, merging nutrition with taste in a delightful manner.
Its base of fluffy quinoa paired with colorful veggies and aromatic spices makes it a satisfying dish for any mealtime.
The combination not only pleases the palate but also provides a healthy dose of protein and fiber, making it a smart choice anytime.
Ingredients That Shine
The beauty of quinoa upma lies in its ingredients.
Each component, from the quinoa to the vibrant diced carrots and green peas, contributes to the overall flavor and nutritional value.
Mustard seeds and cumin seeds add a depth of flavor, while turmeric brings a lovely golden hue and a hint of earthiness.
Incorporating seasonal vegetables keeps the dish fresh and interesting.
Feel free to experiment with other veggies that you love, ensuring a personalized dish that everyone can enjoy.
Aromatic Preparation
The cooking process begins with rinsing the quinoa, a vital step that ensures a clean and pleasant flavor.
The quinoa is then cooked to fluffy perfection, providing a light base that absorbs all the aromatic spices and sautéed vegetables.
As the mustard and cumin seeds splutter in hot oil, the kitchen fills with enticing scents that signal a delicious meal ahead.
Colorful Presentation
Presentation plays a key role in any dining experience, and quinoa upma shines in this regard.
Garnished with fresh coriander, the vibrant colors of the dish create an inviting appearance that beckons to be enjoyed.
Serving in a rustic dish alongside a wooden spoon enhances the warm and welcoming atmosphere of the meal.
Quinoa upma is incredibly versatile, making it suitable for breakfast, brunch, or even a light dinner.
Its balance of flavors and textures appeals to a wide range of tastes, ensuring that it can be enjoyed by all.
Whether you’re starting your day or winding down in the evening, this dish offers a nourishing option that satisfies.
Health Benefits That Matter
This dish not only delights the taste buds but also promotes health and well-being.
Quinoa is a complete protein source, making it an excellent choice for those seeking plant-based options.
Combined with the vitamins and minerals from the vegetables, this upma is a meal that fuels the body while being gentle on the palate.
The Perfect Quinoa Upma
This quinoa upma dish is a flavorful and satisfying option that combines fluffy quinoa with sautéed vegetables and spices. It has a mildly spicy taste with a hint of nuttiness from the quinoa, making it both comforting and energizing.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 medium onion, chopped
- 1 medium carrot, diced
- 1/2 cup green peas (fresh or frozen)
- 1-2 green chilies, slit (adjust to taste)
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- Salt to taste
- 2 tablespoons oil or ghee
- Chopped coriander leaves for garnish
Instructions
- Rinse the Quinoa: Rinse the quinoa under cold water until the water runs clear to remove any bitterness.
- Cook the Quinoa: In a pot, combine rinsed quinoa and water. Bring it to a boil, reduce heat to low, cover, and simmer for about 15 minutes, or until quinoa is fluffy and water is absorbed. Set aside.
- Prepare the Vegetables: In a large skillet, heat oil or ghee over medium heat. Add mustard seeds and cumin seeds, let them splutter.
- Sauté Aromatics: Add chopped onions and green chilies to the skillet. Sauté until onions are translucent, about 3-4 minutes. Then add carrots and peas, cooking for another 5 minutes until vegetables are tender.
- Combine: Add the cooked quinoa to the skillet along with turmeric powder and salt. Mix well and cook for another 2-3 minutes to allow flavors to meld.
- Garnish and Serve: Remove from heat, garnish with chopped coriander leaves, and serve hot.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 2-3
- Calories: 220kcal per serving
- Fat: 8g
- Protein: 8g
- Carbohydrates: 32g