Quinoa Bhath/Spicy Upma
Sunday, February 17, 2019
Upma is one dish meal. mostly prepared for breakfast and also for packed lunch. As any upma (see the list of variety below) is wholesome healthy meal in itself, making with Quinoa makes it more healthier.
"Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants." - according to www.healthline.com
- 1 cup - Quinoa , organic
- 2 - Green Chillies , finely chopped
- 1 - Onion , finely chopped
- 1 - Tomato , finely chopped
- ¼ tsp - Cumin (Jeera) seeds
- ¼ tsp - Mustard seeds
- ¼ tsp - red chili powder
- ½ tsp - Turmeric powder (Haldi)
- ½ tsp - Amchoor /mango powder
- ½ tsp - Garam masala powder
- ½ tsp - Sambar powder (optional)
- ¼ tsp - jaggery or sugar or brown sugar
- ½ cup - Green peas,
- ½ cup - Carrots chopped into cubs
- ¼ cup - Bell pepper chopped into cubs,
- ¼ cup - corn
- 8-10 - Curry leaves
- 1/2 tsp - Ginger , finely grated or chopped
- 1 cup - Coriander (Dhania) Leaves , finely chopped
- 1 lemon - juice as per taste and is optional.
- 1 tbsp - Olive Oil
- 1 tsp - Ghee
- Salt , as per your taste
- Heat a wide thick bottom fry pan on medium heat, dry roast the Quinoa stirring continuously until nice aroma comes and some of the Quinoa turns golden. Almost like roasted peanuts smell. Yum! This is optional, but I feel the Upma tastes and smells better. May take 4 to 5 minutes.
- Turn off the heat and transfer the Quinoa into a bowl. Add water to it and wash the Quinoa multiple times until the water runs clear. Add water and keep it aside to soak (no need to pre-soak, just until other steps below are followed).
- In the same wide fry pan, add a tablespoon of oil on medium-low heat, once the oil is hot, add green chilies.
- Meanwhile, parallelly in another bowl add 3 cups of water to bring it boil. I usually do this in microwave.
- Once green chilies are slightly roasted add - ginger, cumin & mustard seeds, and curry leaves.
- When the cumin & mustard seeds begin to sizzle, add onions and bit of sugar. Saute until the onions turn translucent.
- Now add chopped tomatoes. cover and cook for a minutes until slightly soft.
- Add the chopped mixed vegetables - peas, carrots, corn and bell pepper.
- Stir in salt for the vegetables, cover the pan and let it cook for a minute or two.
- Open the lid, move all the vegetables to the sides. In the center of the pan, add all the dry ingredients (turmeric pdr, amchoor pdr, garam-masala pdr, red chili pdr, sambar pdr and sugar) and ½ tsp of oil, mix and slightly roast the dry-ingredient for half minute.
- Drain Quinoa and mix in to vegetable and masala mixture. Add salt as per your taste and mix well.
- Now carefully add the boiling water. Mix, cover and let it cook over medium heat for about 5-8 minutes or until Quinoa is done and all the water is absorbed
- Turn off the heat.
- Squeeze the lemon juice over the upma if using and mix.
- Add the ghee and half of the chopped coriander leaves and mix.
- Garnish with rest of the leaves and serve hot with curds, pickle and sev on the side.
Other Upma Variety: Rava upma, Sago upma, Bread upma, Avalakki upma, Shavige upma, Millet (Siridhania) upma, Wheat/Godi kadi upma, Oats upma, Quinoa upma, Buckwheat upma, Amarnath seeds upma the list goes on.
Labels: Healthy dish, Lunch-box, Upma, Vegetarian
~ Quinoa Bhath/Spicy Upma ~
Posted by Swetha @ 2/17/2019 07:43:00 PM ::
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Posted by Swetha @ 2/17/2019 07:43:00 PM ::
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