Tag Archives: upma

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.

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