Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 215.1
- Total Fat: 4.3 g
- Cholesterol: 0.0 mg
- Sodium: 313.4 mg
- Total Carbs: 38.6 g
- Dietary Fiber: 5.1 g
- Protein: 7.5 g
View full nutritional breakdown of Vegetable quinoa upma calories by ingredient
Vegetable quinoa upma
Submitted by: MUM2TWOIntroduction
A healthy quinoa dish chock full of vegetables. A healthy quinoa dish chock full of vegetables.Number of Servings: 4
Ingredients
-
Quinoa - 1 cup
Water - 2 cups
Onion - 1 small
Ginger - small piece
Garlic - 1 clove
Zucchini - 1 medium
Red / Green Pepper - 1/2
Spinach leaves - 1/2 cup
Carrot - 1 small
Cabbage - 1/2 cup
Mustard seeds - 0.25 tsp
Urad dal - 0.25 tsp
Cumin seeds - 0.25 tsp
Turmeric powder - 0.25 tsp
Chilli powder - 0.25 tsp
Salt - 0.5 tsp or to taste
Canola oil - 1 tsp
Lime - 1/2
Cilantro leaves - 2 tblsps
Tips
The quinoa must be cooked but not mushy, so adjust water quantity, if needed.
The mustard seeds - urad dal tempering is optional, but adds a nice flavour.
Different vegetables can be used and their quantity varied too.
Directions
Prep: Wash and soak quinoa in water for 15 minutes. Meanwhile, dice the onions and chop remaining vegetables (small cubes or shredded). Chop the ginger and garlic finely.
Cooking: Boil quinoa in the water, till cooked and the water is absorbed. Fluff with a fork.
At the same time, heat the oil in a wok and add mustard seeds, urad dal and cumin seed. Add onions and when light brown, add the ginger and garlic. Saute for a few seconds and add all remaining vegetables and turmeric powder, chilli powder, and salt. Cover and cook on low heat till vegetables are just cooked.
Add quinoa and gently mix. Taste to see if salt / spice is satisfactory. Squeeze lime juice and add cilantro leaves and mix gently. Serve.
Serving Size: 4
Number of Servings: 4
Recipe submitted by SparkPeople user MUM2TWO.
Cooking: Boil quinoa in the water, till cooked and the water is absorbed. Fluff with a fork.
At the same time, heat the oil in a wok and add mustard seeds, urad dal and cumin seed. Add onions and when light brown, add the ginger and garlic. Saute for a few seconds and add all remaining vegetables and turmeric powder, chilli powder, and salt. Cover and cook on low heat till vegetables are just cooked.
Add quinoa and gently mix. Taste to see if salt / spice is satisfactory. Squeeze lime juice and add cilantro leaves and mix gently. Serve.
Serving Size: 4
Number of Servings: 4
Recipe submitted by SparkPeople user MUM2TWO.
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