Quinoa Upma
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Total time: 40 minutes
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Serves 3
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7.7 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
4 tsp - Vegetable oil
½ tsp - Mustard Seeds
½-inch pc - Ginger, finely chopped
1 - Green chili, finely chopped
1 tb - Peanuts
1 tb - Cashew nuts
1 large - Red onion, chopped
10 leaves - Curry leaves
½ cup - Green peas, frozen
½ cup - Cauliflower, cut into small florets
1 ⅓ cups - Quinoa, uncooked, rinsed well
2 cups - Water
¼ tsp - Chili powder
¼ tsp - Salt
2 tb - Coriander leaves
1 tb - Lemon juice
UTENSILS
Pan with lid, Bowl, Chopping board, Knife
INSTRUCTIONS
1. Heat the cooking oil in a pan on medium heat. Add the mustard seeds and let them pop.
2. Add the chopped ginger, green chili, cashews and peanuts. Sauté for 2 minutes.
3. Add the onion and curry leaves. Cook for 2 minutes until the onion is soft and translucent.
4. Add the frozen green peas and cauliflowers. Cook for another 30 seconds.
5. Add the rinsed quinoa. Cook for 2 minutes.
6. Add the water, salt and chili powder. Mix well.
7. Increase to high heat and bring it all to a boil. Once it comes to a boil, reduce the heat to low. Cover the pan and let it cook for 15 minutes.
9. Remove the pan from the heat and let it remain covered for 5 minutes. Open the pan and gently stir the quinoa with a fork.
10. Lastly, add the cilantro and lemon juice. Serve hot.
NUTRITION INFORMATION (PER SERVING)
1 serving = about 214g
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Energy (kcal)
36.7
Carbs (g)
36.1
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Proteins (g)
11.9
Fats (g)
11.1
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Fibre (g)
7.7
