Quinoa Upma is a nutritious and flavorful twist on the classic South Indian breakfast dish. Packed with protein-rich quinoa and vibrant vegetables, this dish is a perfect way to start your day or enjoy as a light meal. Quinoa replaces the traditional semolina, making it gluten-free and healthier without compromising the comforting taste of upma. Infused with the flavors of mustard seeds, curry leaves, and green chilies, this one-pot dish comes together quickly, making it an ideal choice for busy mornings or weeknight dinners.
Ingredients:
- 1 cup quinoa, rinsed and drained
- 2 cups water
- 1 tablespoon oil (coconut or vegetable)
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 8-10 curry leaves
- 2 green chilies, finely chopped
- 1 small onion, finely chopped
- 1 small carrot, diced
- 1/4 cup green peas (fresh or frozen)
- 1/4 cup chopped bell pepper
- 1/4 teaspoon turmeric powder
- Salt to taste
- 1 tablespoon lemon juice
- Fresh cilantro leaves for garnish
Instructions:
- Cook the Quinoa:
- In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa and a pinch of salt. Reduce the heat, cover, and let it simmer for about 15 minutes or until the water is absorbed and the quinoa is cooked. Fluff with a fork and set aside.
- Prepare the Tempering:
- Heat oil in a large pan over medium heat. Add mustard seeds and let them splutter. Add cumin seeds, curry leaves, and green chilies, sautéing for a few seconds until fragrant.
- Sauté the Vegetables:
- Add the chopped onions and sauté until they become translucent. Add the carrots, peas, and bell peppers. Sprinkle in turmeric powder and salt. Cook for 3-5 minutes until the vegetables are tender yet crisp.
- Combine Quinoa and Vegetables:
- Add the cooked quinoa to the vegetable mixture. Mix well, ensuring the quinoa is evenly coated with the spices and vegetables.
- Finishing Touches:
- Turn off the heat and stir in the lemon juice. Garnish with fresh cilantro leaves.
- Serve:
- Serve warm with a side of coconut chutney or yogurt for a complete meal.
Enjoy your protein-packed, gluten-free Quinoa Upma as a healthy breakfast or a quick lunch!
