Healthy Indian Food: Quinoa Upma (Vegan, Vegetarian, Gluten-Free)

Ah you seriously cannot beat a warm bowl of upma during a cold winter day. Upma was one of my favorite foods growing up: the warm grains, crisp vegetables, and the garnish of lemon juice and cilantro are hard to beat. Now if you are like me and you can’t tolerate gluten (this recipe traditionally uses cream of wheat) or if you would like a bit more protein in your meal, substitute quinoa for cream of wheat!

Oh by the way, all credit for this recipe goes to my mom. She is actually one of the best cooks I know (I’m not biased at all) and I can’t wait to feature this recipe among many more in our healthy Indian food cookbook coming out later this year. Also shameless plug, go follow her on Instagram.

Speaking of the cookbook, I do owe you guys an update but I promise we are making progress! I’m learning that recipe developing and writing a book is a lot harder than expected but I know it will feel amazing once we launch it!

Healthy Indian Food: Quinoa Upma

Serves 3

2 cups cooked quinoa
1 tablespoon coconut oil
1 teaspoon black mustard seeds
½ cup onion, chopped
½ teaspoon grated ginger
½ cup carrots, diced
½ cup peas
¼ cup cilantro, chopped
½ teaspoon green chilies, diced
1 ½ teaspoon salt
3 tablespoon lemon juice
4-5 fresh curry leaves (dried curry leaves are a good substitute)
Fresh cilantro leaves for garnish (optional)

In a large pan heat coconut oil and add mustard seeds to let them pop. Add curry leaves, ginger, onions, and chilis and cook for a few minutes until onion starts to brown. Add peas and carrots and cook for another couple of minutes. Next add quinoa, salt, lemon juice, cilantro and stir to blend all the flavors.

Garnish with fresh cilantro.

Nutrition Facts (one serving):

Calories: 238 | Protein: 9g | Fat: 9g | Carbohydrates: 43g | Dietary Fiber: 7g

Healthy Indian Food: Quinoa Upma (Vegan, Vegetarian, Gluten-Free)
Cuisine: Indian
 
Serves 3. Vegan, Vegetarian, Gluten-Free
Ingredients
  • 2 cups cooked quinoa
  • 1 tablespoon coconut oil
  • 1 tablespoon coconut oil
  • ½ cup onion, chopped
  • ½ teaspoon grated ginger
  • ½ cup carrots, diced
  • ½ cup peas
  • ¼ cup cilantro, chopped
  • ½ teaspoon green chilies, diced
  • 1 ½ teaspoon salt
  • 3 tablespoon lemon juice
  • 4-5 fresh curry leaves (dried curry leaves are a good substitute)
  • Fresh cilantro leaves for garnish (optional)
Instructions
  1. In a large pan heat coconut oil and add mustard seeds to let them pop. Add curry leaves, ginger, onions, and chilis and cook for a few minutes until onion starts to brown. Add peas and carrots and cook for another couple of minutes. Next add quinoa, salt, lemon juice, cilantro and stir to blend all the flavors.
  2. Garnish with fresh cilantro.
  3. Nutrition Facts (one serving):
  4. Calories: 238 | Protein: 9g | Fat: 9g | Carbohydrates: 43g | Dietary Fiber: 7g

By the way, if you’d like more Indian-inspired healthy recipes check out my FREE turmeric recipe eBook.

turmeric-ebook

Author: Akansha