Quinoa Upma; A Healthy Touch To Your Basic Upma
- Harshita Malhotra
Updated : July 08, 2022 16:07 IST
Try this healthy version of upma and lead a healthy lifestyle.
Quinoa, pronounced "keen-wa," is a starchy grain substitute that is free of gluten. Quinoa is technically a seed belonging to the same family as beets, chard, and spinach, although frequently plays a role similar to that of grains in meals. It is a significant plant source of all nine necessary amino acids and is high in protein. The Incas and their successors' main source of food for thousands of years was quinoa, which has been grown throughout South America (Peru, Chile, and Bolivia). Foodies have hailed it as a superior substitute for bulgur wheat, couscous, and rice in recent years.
Here are some benefits of Quinoa-
Quinoa, which is higher in fibre and protein than rice or barley, may be helpful for people trying to control their weight. This can be explained by the fact that protein and fibre help us control our hunger because they are satisfying. Quinoa's delayed energy release and low glycaemic index make it less likely to cause cravings and increase appetite.
Promotes Gut Health
According to studies, quinoa may enhance the diversity of healthy gut flora and lessen the inflammatory signs of illnesses like colitis. Quinoa serves as a prebiotic, giving healthy intestinal flora the energy they need to flourish.
Suitable For Gluten Intolerant People
Quinoa is a great alternative for people who cannot consume grains that contain gluten, such as those who have celiac disease, as it is naturally gluten-free and packed with nutrients. Quinoa, which is high in fibre, is preferable to refined gluten substitutes like rice or potato flour for the gut and digestive systems.
Good Source Of Iron
Iron is essential for the production of haemoglobin and keeps our red blood cells healthy. Iron transports oxygen from one cell to the next and supplies our muscles with oxygen to help them contract. Because the brain consumes roughly 20% of our blood oxygen, iron also improves brain function. Quinoa is a rich source of iron that provides a boost of nutrients to the body.
Here's how you can make Quinoa Upma at home-
1. 1 cup white quinoa
2. 1 Medium onion
3. 1/2 tsp mustard seeds
4. 2 green chillies
6. 1 carrot
7. 1/4 cup beans
8. 1/2 cup broccoli
9. urad dal
10. chana dal
13. Red chilli powder
14. Black pepper
16. Lemon Juice
17. Coriander leaves
1. First, rinse the quinoa to get rid of the saponin layer that gives it its bitter or soapy flavour. After that, remove any extra water and set it aside.
2. When the oil is hot, add the mustard seeds, cumin seeds, urad dal, chana dal, and cashew nuts. Saute the ingredients until the dal turns a light golden brown.
3. Green chillies, ginger, curry leaves, and hing are then added and sauteed for a little while.
4. Onions should be added and sauteed until they turn light brown.
5. Add the chopped vegetables thereafter, and sauté for 2 minutes.
6. Add rinsed quinoa and saute it for 2 minutes.
7. Add 2 cups of water (plus an additional 1/2 cup for a softer, fluffier texture).
8. Once the quinoa seeds are cooked, cover with a lid, lower the heat to medium, and cook for 15 minutes.
9. After the quinoa has finished cooking, turn off the heat and stir in the coriander and lime juice.
10. Serve this homemade quinoa dish with coconut chutney.