Quinoa Upma: Protein+fibre rich breakfast

The traditional upma can also be made using the highly nutritious quinoa, which is as easy to cook as regular rice

Quinoa Upma

Quinoa is easy to incorporate into delicious dishes for kids. The tiny, unassuming gluten free seeds with high protein and fibre content lend themselves well for packing nutrition and taste.

Quinoa can be cooked much like rice either in a rice cooker or on stove-top. Per measure of uncooked quinoa, add two measures of liquid [water or vegetable broth] and cook till tender on stove-top. In rice cooker, equal measures of uncooked quinoa and water yields a fluffy, non-clumpy texture.

Any favourite combination of vegetables can be tossed in, like carrots, cabbage, cauliflower, green beans, to boost the upma.

Did you know?

Quinoa is one of the rare plant foods that contain all nine essential amino acids. Besides, it is good source of magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. With its low glycemic index, it is ideal for diabetics too.

Ingredients

  • 2 cups cooked quinoa
  • ¼ cup steamed corn kernels
  • ¼ cup cooked black beans
  • ¼ cup diced red and green bell peppers
  • ¼ cup diced celery
  • ¼ cup finely diced onions
  • 2 tbsp grated ginger
  • ½ tsp turmeric powder
  • 2 tbsp vegetable oil
  • ½ tsp black mustard seeds
  • Salt to taste

Preparation method

  1. Heat the oil in a pan and add the mustard seeds and allow them to pop
  2. Then add the onions, celery, ginger, and bell peppers, with a sprinkling of salt and turmeric powder, and sauté for a few minutes
  3. Add the cooked corn kernels and black beans and sauté two minutes
  4. Stir in the cooked quinoa and add salt to taste
  5. Garnish with cilantro/coriander/mint leaves and serve warm.

This was first published in the June 2016 issue of Complete Wellbeing.
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