Quinoa Veg Upma, Vegan Breakfast


Quinoa Veg Upma, Vegan Breakfast

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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 .

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

Reviews

Quinoa Veg Upma, Vegan Breakfast
 on 02 Jul 19 09:01 PM
5

Thanks for this gluten free recipe 🙏. Waiting for more gluten-free receipes since my hubby is on gluten free diet
Tarla Dalal
03 Jul 19 03:51 PM
   We are delighted we could be helpful to you!!https://www.tarladalal.com/recipes-for-Gluten-Free--665 Here''s a list of more gluten ffree recipe!! Do try and give us your feedback!!
Quinoa Veg Upma, Vegan Breakfast
 on 28 Jun 19 05:28 PM
5

What is quinoa called in hindi?
Tarla Dalal
29 Jun 19 08:55 AM
   Quinoa is called the same in Hindi.
Quinoa Veg Upma, Vegan Breakfast
 on 27 Dec 18 07:22 PM
5

I have made it first time and it''s new taste is very healthy and eatable with the sense of our health so I now making again for 9 amino acids and health care
Tarla Dalal
28 Dec 18 09:20 AM
   Hi Ajay, Happy to know you liked the recipe. Do try more and more recipes and share with us your feedback. Happy Cooking!
Quinoa Veg Upma, Vegan Breakfast
 on 02 Aug 18 08:08 PM
5

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

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