Are you looking for a quick, healthy, and incredibly flavorful breakfast or dinner option? Look no further than Quinoa Upma! This South Indian-inspired dish is a delightful twist on the classic Upma, swapping traditional semolina for nutritious quinoa. It’s packed with protein, fiber, and a vibrant blend of spices, making it a perfect choice for those seeking delicious and easy recipes. This recipe is perfect for busy weeknights and is easily customizable to your taste. Let's get cooking!
Ingredients:
- 1 cup quinoa, rinsed well
- 2 cups water
- 1 tablespoon oil (coconut oil recommended)
- 1 teaspoon mustard seeds
- 1/2 teaspoon urad dal (split black lentils)
- 1/2 teaspoon chana dal (split chickpeas)
- 1 dry red chili, broken into pieces (adjust to your spice preference)
- 1/2 cup finely chopped onion
- 1/2 cup finely chopped vegetables (carrots, peas, beans, etc. – optional)
- A handful of curry leaves
- Salt to taste
- 1 tablespoon lemon juice (optional)
- Fresh cilantro, chopped (for garnish)
Instructions:
Step 1: Cooking the Quinoa
Rinse the quinoa thoroughly under cold water to remove any saponins. In a saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the water is absorbed and the quinoa is cooked through and fluffy. Fluff with a fork and set aside.
Step 2: Sautéing the Spices and Vegetables
Heat the oil in a separate pan over medium heat. Once hot, add the mustard seeds. They will start to splutter – this is a sign they’re ready! Then add the urad dal and chana dal. Sauté for a minute or two until they turn golden brown. Add the dry red chili and curry leaves and sauté for another 30 seconds, until fragrant.
Step 3: Combining the Ingredients
Add the chopped onions and any other vegetables you’re using to the pan. Sauté for 3-4 minutes until the onions soften and the vegetables are slightly tender. Now, gently fold in the cooked quinoa. Season with salt to taste and cook for another 2-3 minutes, allowing the flavors to meld together.
Step 4: Finishing Touches
Stir in the lemon juice (if using) and remove the pan from the heat. Garnish with fresh cilantro and serve hot. This healthy and delicious Quinoa Upma is perfect for breakfast, lunch, or a light dinner.
Cooking Tips for the Best Quinoa Upma:
- Don't overcook the quinoa: Overcooked quinoa can become mushy. Follow the cooking instructions carefully.
- Adjust the spices: Feel free to adjust the amount of chili to your liking. Add more for extra heat, or omit it entirely for a milder dish.
- Add your favorite vegetables: Experiment with different vegetables to create unique flavor combinations. Bell peppers, spinach, and zucchini all work well.
- Make it vegan: This recipe is naturally vegan.
Variations:
- Coconut Quinoa Upma: Add a tablespoon of grated coconut along with the vegetables for a richer flavor.
- Spicy Quinoa Upma: Add a pinch of ginger and garlic paste along with the onions for an extra kick.
- Peanut Quinoa Upma: Stir in a tablespoon of roasted peanuts at the end for a crunchy texture and added flavor.
Nutritional Information (per serving, approximate):
Calories: Approximately 250-300 Protein: 8-10g Fiber: 5-7g
This Quinoa Upma recipe is a testament to how simple, healthy, and delicious homemade cooking can be. It's a great example of quick dinner ideas and healthy meals that are both satisfying and nutritious. Enjoy this easy recipe and feel free to share your creations!