Quinoa upma

23:24

Ouinoa is one of the world's most popular health foods. These days, you can find quinoa and quinoa products all over the world.  It is gluten-free unlike wheat and rice or other grains. It is high in protein and contains all nine essential amino acids. It has a low Glycemic Index, which is good for blood sugar control.
It is also high in fibre, magnesium, Vitamin B, iron, potassium, calcium, phosphorus, vitamin E and other beneficial anti-oxidants. even though technically not a cereal grain, it still counts as a whole-grain food.  There are three main types: red, white and black.
Cooked quinoa seeds become fluffy and creamy yet have a slight crunch. Its idea for great and fuller breakfast, a salad for the lunch and side portion for dinner.
So today I am going to share the recipe of quinoa up with lots of veggies.

Course- Breakfast
Prep time- 10 minutes
Cook time- 30 minutes
Serving-2

Ingredients
• 1/2 Cup quinoa
2- 1.5 tablespoon oil (refined/olive/coconut)
3- 1 medium size onion finely chopped
4- 1 tablespoon ginger- garlic finely chopped or paste
5- 1 pinch of asafoetida
6- 1/2 tablespoon of mustard seeds
7- 1 carrot finely chopped
8- 1 cup French beans (small pieces)
9- 1/2 peas
10- 1/2 cup capsicum finely chopped
11- 2 tablespoon chopped coriander leaves
12- salt as required
13- Lemon (optional)

Cooking Process

1- Wash the quinoa several times, drain and keep aside
2- In a pan,  add oil and heat at medium flame.  When the oil is hot,  add mustard seeds and let it splutter.
3- Add asafoetida and ginger and wait for 30 seconds.
4- Add chopped carrot, beans, capsicum, peas.
5- Add quinoa and roast nicely for 2 minutes with all vegetables.
6- Add salt,  water and cover the lid of the pan.
7- Bring to a boil then reduce the flame to low medium and cook for 15 minutes.
8- Let the quinoa sit covered for 5 minutes.
9 Garnish with coriander leaves and lemon juice
10 Serve with mint- coriander chutney and masala chai.



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