Monday, 30 December 2013

Quiona upma

People appreciate quinoa for its nutritional value. Quinoa has been called a superfood. Protein content is very high , yet not as high as most beans and legumes. Quinoa's protein content per 100 calories is higher than brown rice, potatoes, barley and millet, but is less than wild rice and oats. Nutritional evaluations of quinoa indicate that it is a source of complete protein. Furthermore, it is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, and thus is useful for vegans and those who are lactose intolerant. Quinoa is gluten-free and considered easy to digest.

I made this quiona upma for today’s dinner for first time & really it came out very well. So thought of sharing this with you all. Very simple to make & tastes great. You can hav it anytime …so friends here is the recipe.


2 cups quinoa
1 small onion, thinly sliced
1 tsp ginger grated
1 tablespoon oil
1/4 teaspoon cumin seeds & mustard seeds
2 green chillis chopped
Handful of curry leaves
1/4 tsp turmeric powder
1tblsp channa daal
Salt as per taste
Chopped coriander leaves
(U can add any veggies as per your convenient)


 Heat oil in a pan and add mustard_cumin seeds. When they start crackling add channa daal . Stir for 5-10 secs till they turns light brown color. Then add  green chili, onions, ginger and curry leaves. Stir till the onion is soft and translucent. Add the turmeric powder mix well. Add the quinoa to the pan and stir gently for a few seconds. Then pour in 4 cups water, and salt and bring to a boil. Reduce heat to low, and simmer covered till all the water is absorbed and the quinoa is cooked, about 20-30 minutes. Garnish with chopped coriander leaves & serve hot. 

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