info@balancenutrition.in    +91 9820455544     +91 7304802964
  : +91 9820455544
  : +91 7304802964
🎄Year End Offers🎄       Get Flat 40% OFF + 3 Day Gut Reset Detox Diet FREE on all diet programs.      *Prices increasing January 1st Onwards*          To know more WhatsApp: +917304802964 / +919820455544

Quinoa Veggie Upma

VIEWS 250
Print This

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:
250
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: 250
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.

Copyright ©2024 Balancenutrition.in .All Rights Reserved.

Quinoa Veggie Upma - BY KHYATI RUPANI

10 FEB 2018
VIEWS 250
COMMENTS 0

Most Viewed

Detox Drink (easy To Prepare)

Super Glow Juice

Baked Falafel

RELATED RECIPES

Jun 28 2021

Berry Muesli Breakfast Bowl
Energize your day with these healthy berry muesli breakfast bowl.  Wholesome soaked grains topped with fresh fruit and nuts for a satisfying meal.
Aug 4 2021

Nutty Oats Porridge
Oats provide a healthy and natural source of fiber, also is high in energy, easy to digest, improves the immune system, good supply of vitamins.
Mar 10 2022

Egg White Bhurji(easy To Prepare)
Egg whites are the vital storehouse of all the essential nutrients, making it an integral part of a healthy diet. A known rich source of protein and also high in riboflavin and vitamin B2. Egg whites are a smart food choice for those who reduce the intake of carbohydrates in a bit to lose excess weight. This recipe with the addition of vegetables not only increases its nutritional value but also makes it a yummy meal to be eaten with wheat rotis or wheat bread.
© 2014 - 2024. www.balancenutrition.in
Online Nutritionist Consultation