Tag Archives: quinoa

Healthy Quinoa Upma

10 Jan

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I revealed my love for Indian breakfasts when I shared my Chai Chocolate Truffles Recipe a few weeks earlier. I have always loved a good Upma for breakfast. Upma, is a common South Indian savory breakfast dish made with dry-roasted semolina. Vegetables and spices are added in the cooking process to create a wholesome and delicious breakfast item.

Since I am still repenting for my gluttony in the last few months of 2012, I wanted to recreate my favorite upma with a lower carbohydrate and higher protein substitute for semolina. The ingredient is (yes, yet again!) the super food – Quinoa! Quinoa, turned out to be a perfect textural substitute and a wonderful blank canvas to be enriched by the tempering of mustard seeds and curry leaves in a little ghee (clarified butter).  I only included peas and corn for the vegetable additions to this upma, but you can substitute or supplement them with  cauliflower, green beans and even cabbage. This upma is sure to satisfy your palate without undoing your ongoing New Year’s resolution of eating healthy.

Quinoa Upma Recipe
Time: 25 minutes
Yield: About 3.5 cups

Ingredients:

  • 1 cup quinoa, washed and drained
  • 2 cups water
  • 1 tablespoon vegetable oil
  • 1½ teaspoons of ghee/clarified butter (See note)
  • 1 tablespoon mustard seeds
  • 8-10 curry leaves
  • ½ cup red onions, peeled and diced
  • 1-2 green chilies, seeded and diced
  • 1 teaspoon ginger paste
  • ½ cup frozen green peas, defrosted
  • ½ cup frozen yellow corn, defrosted
  • Salt to taste
  • ½ teaspoon red chili powder
  • 2 tablespoons cilantro, finely chopped
  • Freshly squeezed lemon juice to taste
  • 2 tablespoons peanuts, chopped (optional)
  • Store bought mint chutney/cilantro chutney as an accompaniment (optional)

Note:

Method:
1) In a medium pot cook 1 cup of Quinoa along with 2 cups of water, as per the package instructions. When cooked, fluff with a fork and set aside.
2) In another medium non-stick pot heat the oil and ghee on medium heat. Once the oil is heated add the mustard seeds. When the mustard seeds start to sputter, add the curry leaves and cook them for 1 minute.
3) Now add the onions and green chilies and sauté until the onions start to change color. Add the ginger paste and cook for 1-2 minutes.
4) Add the peas and corn along with 1-2 tablespoons of water and cover and cook till the peas and corn are tender.
5) Add ½ teaspoon red chili powder and salt to taste. Now add the quinoa and toss gently to mix all the ingredients into the quinoa.
6) Turn off the heat and remove from the stove-top. Add the cilantro and give the quinoa another quick toss.
7) Season with lemon juice to taste and garnish with crushed peanuts. (Add more salt if you need to at this stage).This can be served by itself or with an accompaniment of store-bought mint or cilantro chutney.

Ginger-Garlic Fried Quinoa

9 Oct

One of my favorite restaurants in New York City is Jean-Georges Vongerichten’s  Spice Market. It is a chic and sexy restaurant in the Meatpacking District that specializes in South East Asian street food. Over the years, my husband and I have worked our way through most of its food and cocktail menu and every taste is worth writing home about. Some of our all time favorites include the spicy Thai fried chicken wings, the Nonya seafood laksa, and the ginger fried rice. Spice Market’s ginger fried rice is possibly my favorite fried rice.

I recently came across an old New York Time’s post where Mark Bittman shared Jean-Georges Vongerichten’s Ginger Fried Rice recipe with a few modifications to it. Bittman uses Jasmine rice but I decided to recreate this dish with quinoa. I have come to realize that quinoa works as a great rice substitute for bold Asian flavors as it absorbs the flavors very well.

The quinoa soaks in the flavors and aromas of the nutty sesame oil and savory soy sauce. It comes together with the crisped ginger-garlic and softened leeks to create a party of flavors and textures in the mouth. So go ahead and try this recipe with quinoa or use up leftover brown or white rice to make this. Either way you will be creating a scrumptious crowd pleaser.

Ginger-Garlic Fried Quinoa
Adapted from Mark Bittman’s Ginger Fried Rice
Time: 30 minutes
Yields: 3 servings

Ingredients:
1 cup quinoa (See note)
2 cups of vegetable or chicken broth
3 tablespoons vegetable, canola or peanut oil, divided
2 tablespoons minced ginger
2 tablespoons minced garlic
1 cup thinly sliced leeks, white and green parts, rinsed and dried
1 tablespoon soy sauce
½ tablespoon sesame oil
3 large eggs (optional)
Salt and pepper to taste

Notes:

  • You can use leftover rice – brown or white rice work great in place of the quinoa. Just make sure the rice is a day old, otherwise you will have mushy fried rice.

Method:
1) Place the quinoa and broth in a saucepan and bring to a boil. When it has reached a rolling boil, reduce to a simmer and cover and cook till all the water is absorbed (10-15 minutes).  Quinoa appears soft and translucent when it is cooked and a ring is visible on the outer edges of the grain. Use a fork to fluff the cooked quinoa and set it aside.
2) In a large skillet, heat 2 tablespoons of the oil over medium heat. Add the ginger and garlic and cook till it is crisp and brown. Keep stirring this so that it does not burn. Use a slotted spoon and transfer the fried garlic and ginger to a paper towel to absorb the excess oil.
3) In the same skillet add the remaining oil and add the leeks. Cook the leeks until they are tender but not brown. Make sure you stir the leeks occasionally to ensure that they do not burn.  Season them lightly with salt once they are cooked.
4) Now add the quinoa to this skillet and stir it with the leeks. Season this with 1 tablespoon of soy sauce and ½ tablespoon of sesame oil. Taste the quinoa and adjust the soy sauce and sesame oil as needed.
5) If using the eggs in a small skillet fry them to sunny-side up, till the edges are set but yolk is still runny. Season the eggs with some pepper and drizzle with a little soy sauce and sesame sauce.
6) Divide rice among 3 plates. Top each with the fried garlic and ginger, followed by an egg (if you are using eggs).

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