Quinoa Veg Upma, Vegan Breakfast


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Quinoa Veg Upma, Vegan Breakfast

4/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD

Added to 19 cookbooks   This recipe has been viewed 8478 times

Wondering what to make for breakfast today? Go for this healthy, vegan Quinoa Veg Upma.

Loaded with the goodness of quinoa and veggies, this upma tastes awesome, is very filling, and nutritious as well. It is quite easy to make too.

You just need to temper mustard seeds, sauté the nuts and veggies and cook the quinoa with it. A garnish of coriander and a squeeze of lemon gives the upma an appetizing aroma and flavour.

The peanuts and cashews give you a nice crunch, while the veggies treat your palate to a multi-textural extravaganza!

Quinoa is high in fibre , gluten free and has a low glycemic index, which makes it suitable for diabetics.

Next time you plan to make Rava Upma , go for this healthier alternative instead. You can also try other quinoa recipes like Quinoa Muthia or Quinoa Feta and Mixed Veg Salad .

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Quinoa Veg Upma, Vegan Breakfast recipe - How to make Quinoa Veg Upma, Vegan Breakfast

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients
1/2 cup quinoa , washed and drained
2 tsp olive oil
1/2 tsp mustard seeds ( rai / sarson)
1/4 tsp asafoetida (hing)
1 tsp finely chopped green chillies
1/2 tsp finely chopped ginger (adrak)
4 curry leaves (kadi patta)
1 tbsp broken cashewnuts (kaju)
1 tbsp raw peanuts
1/2 cup finely chopped onions
1/2 cup green peas
1/4 cup finely chopped carrot
1/4 tsp chilli powder
salt to taste
1/4 cup finely chopped coriander (dhania)
1 tsp lemon juice
Method
    Method
  1. Heat the oil in a deep non-stick pan, add the mustard seeds and asafoetida and sauté on a medium flame for a few seconds.
  2. Add the green chillies, ginger and curry leaves and sauté on a medium flame for a few seconds.
  3. Add the cashewnuts and peanuts and sauté on a medium flame for 1 minute.
  4. Add the onions and sauté on a medium flame for 2 minutes.
  5. Add the green peas and carrot and sauté on a medium flame for 2 minutes.
  6. Add the quinoa and sauté on a medium flame for 1 minute.
  7. Add the chilli powder, salt and 2¼ cups of hot water, mix well cover with a lid and cook on a medium flame for 20 to 22 minutes, while stirring occasionally.
  8. Switch off the flame, add the coriander and lemon juice and mix well.
  9. Serve hot.

Nutrient values (Abbrv) per serving
Energy150 cal
Protein5.3 g
Carbohydrates22.8 g
Fiber6.9 g
Fat5.1 g
Cholesterol0 mg
Sodium5.6 mg

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Reviews

Quinoa Veg Upma, Vegan Breakfast
5
 on 02 Aug 18 08:08 PM


Don''t we cook the quinoa first separately?? You have only mentioned to use raw quinoa...can u plz clarify?
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Tarla Dalal    Hello, We are using washed and drained quinoa because we are cooking it for 20 to 22 minutes later (refer step 7)
Reply
03 Aug 18 08:47 AM
Quinoa Veg Upma, Vegan Breakfast
4
 on 23 Mar 18 07:37 PM


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Tarla Dalal    Thanks Garima, we are delighted you loved the Quinoa Veg Upma.
Reply
24 Mar 18 09:52 AM