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Quinoa Veggie Upma

VIEWS 50

Energy (kcal) - 173

Protein (g) - 6

Carbohydrate (g) - 22

Fat (g) - 7

Khyati's Health-O-Meter Says:

Quinoa upma is a nutritious, hearty upma variant made with quinoa vibrant seasonings and healthy mixed veggies. The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs.

INGREDIENTS:
  • Quinoa [raw] - 20 g
  • Onion [chopped] - 2 tbsp
  • Tomato [chopped] - 1 tbsp
  • Green chili [minced] - 1 tsp
  • Carrot [chopped] - 1 tbsp
  • French beans [chopped] - 1 tbsp
  • Peas - ¼  cup 
  • Ginger paste - ½ tsp
  • Cumin seeds - ¼ tsp
  • Mustard seeds - ¼ tsp
  • Coriander leaves [chopped] - 1 tsp
  • Curry leaves [crushed] - 5 units
  • Lemon juice - 1 tsp
  • Oil - 1 tsp
  • Salt - as per taste
  • Water - as required

DIRECTIONS:
Step 1 Take the quinoa in a fine-mesh strainer and rinse well in running water. Drain the water and set it aside. Step 2 Heat the oil in a pan. Keep the heat to a low. Add mustard seeds. Once the mustard seeds begin crackling, then add cumin seeds. Stir often and fry on low heat. Step 3 Then add ginger paste, and chopped green chilies. Keep the heat low for half a minute. Step 4 Add finely chopped onions, tomatoes, and curry leaves. Stir and sauté on low to medium heat till the onions become translucent and soften. Then add finely chopped carrots, french beans, and green peas. Mix well. Sauté on low heat for two minutes. Step 5 Then add the quinoa and mix very well again. Sauté for a minute or two on low heat. Add water and mix again. Add salt as per taste. Cover the pan with its lid and simmer on low heat till the quinoa is cooked, softened, and looks translucent and fluffy. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the heat. Step 6 Add the chopped coriander leaves. Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or mint coriander chutney.
Recipe Category:
Breakfast
Recipe Title:

Quinoa Veggie Upma

Recipe Views:
50
Recipe Type:
Veg
Recipe Kcal:
173

Energy
(kcal)

6

Protein
(g)

22

Carbohydrate
(g)

7

Fat
(g)

Khyati's
Health-O-Meter Says:

Quinoa upma is a nutritious, hearty upma variant made with quinoa vibrant seasonings and healthy mixed veggies. The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs.

INGREDIENTS:
  • Quinoa [raw] - 20 g
  • Onion [chopped] - 2 tbsp
  • Tomato [chopped] - 1 tbsp
  • Green chili [minced] - 1 tsp
  • Carrot [chopped] - 1 tbsp
  • French beans [chopped] - 1 tbsp
  • Peas - ¼  cup 
  • Ginger paste - ½ tsp
  • Cumin seeds - ¼ tsp
  • Mustard seeds - ¼ tsp
  • Coriander leaves [chopped] - 1 tsp
  • Curry leaves [crushed] - 5 units
  • Lemon juice - 1 tsp
  • Oil - 1 tsp
  • Salt - as per taste
  • Water - as required

DIRECTIONS:
Step 1 Take the quinoa in a fine-mesh strainer and rinse well in running water. Drain the water and set it aside. Step 2 Heat the oil in a pan. Keep the heat to a low. Add mustard seeds. Once the mustard seeds begin crackling, then add cumin seeds. Stir often and fry on low heat. Step 3 Then add ginger paste, and chopped green chilies. Keep the heat low for half a minute. Step 4 Add finely chopped onions, tomatoes, and curry leaves. Stir and sauté on low to medium heat till the onions become translucent and soften. Then add finely chopped carrots, french beans, and green peas. Mix well. Sauté on low heat for two minutes. Step 5 Then add the quinoa and mix very well again. Sauté for a minute or two on low heat. Add water and mix again. Add salt as per taste. Cover the pan with its lid and simmer on low heat till the quinoa is cooked, softened, and looks translucent and fluffy. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the heat. Step 6 Add the chopped coriander leaves. Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or mint coriander chutney.
Recipe Title: Quinoa Veggie Upma
Recipe Category: Breakfast
Recipe Views: 50
Recipe Type: Veg
Recipe Kcal:

Energy 173 (kcal), Protein 6 (g), Carbohydrate 22 (g), fat 7 (g).





Khyati's
Health-O-Meter Says:

Quinoa upma is a nutritious, hearty upma variant made with quinoa vibrant seasonings and healthy mixed veggies. The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs.

INGREDIENTS:
  • Quinoa [raw] - 20 g
  • Onion [chopped] - 2 tbsp
  • Tomato [chopped] - 1 tbsp
  • Green chili [minced] - 1 tsp
  • Carrot [chopped] - 1 tbsp
  • French beans [chopped] - 1 tbsp
  • Peas - ¼  cup 
  • Ginger paste - ½ tsp
  • Cumin seeds - ¼ tsp
  • Mustard seeds - ¼ tsp
  • Coriander leaves [chopped] - 1 tsp
  • Curry leaves [crushed] - 5 units
  • Lemon juice - 1 tsp
  • Oil - 1 tsp
  • Salt - as per taste
  • Water - as required

DIRECTIONS:
Step 1 Take the quinoa in a fine-mesh strainer and rinse well in running water. Drain the water and set it aside. Step 2 Heat the oil in a pan. Keep the heat to a low. Add mustard seeds. Once the mustard seeds begin crackling, then add cumin seeds. Stir often and fry on low heat. Step 3 Then add ginger paste, and chopped green chilies. Keep the heat low for half a minute. Step 4 Add finely chopped onions, tomatoes, and curry leaves. Stir and sauté on low to medium heat till the onions become translucent and soften. Then add finely chopped carrots, french beans, and green peas. Mix well. Sauté on low heat for two minutes. Step 5 Then add the quinoa and mix very well again. Sauté for a minute or two on low heat. Add water and mix again. Add salt as per taste. Cover the pan with its lid and simmer on low heat till the quinoa is cooked, softened, and looks translucent and fluffy. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the heat. Step 6 Add the chopped coriander leaves. Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or mint coriander chutney.

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Quinoa Veggie Upma - BY KHYATI RUPANI

10 FEB 2018
VIEWS 50

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