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Jun 27, 2011

Quinoa –Spinach Upma

Quinoa has become very popular these days due to its health benefits. I have seen lots of recipes with quinoa on the net. Even I had tried many recipes with this heavenly grain. Many foodies have already posted different varieties of quinoa upma. Here is my version of quinoa upma that I usually prepare at home.


Ingredients: (Serves 2)

  • 1 cup Quinoa (Yields 3 cups cooked Quinoa)
  • 1 cup Spinach, chopped
  • ½ cup Mixed Vegetables (carrots, beans, corn, green peas)
  • 1 small onion, finely chopped
  • 1 or 3 green Chilies, chopped
  • 2 or 3 Tomatoes, chopped
  • 1 tsp Amchoor Powder (Dry Mango Powder)
  • A pinch of Turmeric
  • 1 or 2 tsp Oil
  • ½ tsp Mustard Seeds
  • ¼ tsp Cumin Seeds
  • ½ tsp Bengal Gram (Chana Dal)
  • ½ tsp Black Gram (Urad Dal)
  • Few Curry Leaves
  • Salt as required

Preparation:

Wash quinoa well and add to a bowl. Pour 2 cups water and allow the contents to boil. Turn the flame to a low setting and allow quinoa cook well for about 15 minutes or until all the water is absorbed. Small spirals (the germ) separating from and curling around the quinoa seeds can be seen when quinoa is fully cooked. Then completely turn the flame off and fluff with a fork to separate the grains (optional).

Note: You may also cook quinoa in a pressure cooker for 3 whistles. But I personally prefer to cook it on stovetop as I feel pressure cooking makes quinoa too mushy.  



Now to prepare Upma:

Heat oil in a pan and add mustard seeds. When they pop, add cumin seeds + Black gram + Bengal gram and sauté until the dals turn golden brown in color.

Then add spinach + onion + chilies + tomatoes + mixed veggies + curry leaves, mix well and allow cooking for some time until they become soft.

Then add amchoor powder + turmeric and mix well. Finally add the cooked quinoa and mix well. Add salt as required.

Keep on low flame for some time and turn the flame off. Transfer the cooked quinoa upma to a serving bowl and enjoy with desired pickle/chutney.

This is not only super healthy but also super yummy!!

15 comments:

Priti said... [Reply]

Yum ....looks gud

Hamaree Rasoi said... [Reply]

Really the health benefits are so high in this...healthy looking upma

Deepa
Hamaree Rasoi

A 2 Z Vegetarian Cuisine said... [Reply]

Such a protein packed healthy breakfast...

Prathima Rao said... [Reply]

Healthy upma!!!! Loved the addition of spinach...
Prathima Rao
Prats Corner

divya said... [Reply]

wow so tempting !! looks so wonderful !!

Premalatha Aravindhan said... [Reply]

Healthy Breakfast recipe,luks nice...

Apu said... [Reply]

Very nice - look absolutely delicious!!

Madhavi said... [Reply]

Lovely upma recipe..yummm!!

http://vegetarianmedley.blogspot.com/

Priya (Yallapantula) Mitharwal said... [Reply]

Absolutely love the idea !!!

Hari Chandana said... [Reply]

Very healthy and innovative recipe.. looks delicious !!
Indian Cuisine

Priya said... [Reply]

Upma looks wholesome and healthy..awesome!

Shobha said... [Reply]

A very healthy dish ...I would love to eat it for brunch..looks so tasty and delicious.

soujanya said... [Reply]

My 1st visit here..ou had a lovely blog..gud wrk...
upma looks grt and very healthy too...
Thanks for sharing....

Coral Crue said... [Reply]

wow! can you please tell me what we call quinoa in hindi or local languages. can't find it here in mangalore. great blog and good recipes. great going!

Uma said... [Reply]

@Coral Crue,

Thanks for visiting my blog! I am sorry I don't know how Quinoa is called in Indian languages. I am not sure if this grain is available in India.

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Thanks for dropping by! Your comments and suggestions are most welcome. Hope to see you again! -Uma

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