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Quinoa Veggies Upma Recipe

Recipe By jasmin.a.motta

Healthy, nutritious vegan breakfast/ brunch recipe. Hot healthy savoury snacks Upma prepared from quinoa millet, veggies and spices!

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40minstotal
40m.total
Quinoa Veggies Upma
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Ingredients for Quinoa Veggies Upma Recipe

  • 1/4 cup Quinoa
  • 1 tbsp Finely chopped onion
  • 1 tbsp Finely chopped carrot
  • 1 tbsp Finely chopped green capsicum
  • 1/2 g piece spicy green chillies finely chopped
  • 1 tbsp Oil
  • 1/4 tsp Urad Dal
  • 1/4 tsp Mustard seeds
  • 1/4 tsp Cumin seeds
  • a stalk Curry leaves
  • to taste Salt to taste
  • 1/2 tsp Lemon juice
  • 1/4 tsp Sugar
  • As Required Finely chopped green coriander leaves to garnish

Directions: Quinoa Veggies Upma Recipe

  • STEP 1.Rinse and soak quinoa in water for 30 minutes. Add salt and 2 cups water and cook on low flame.
  • STEP 2.Chopped all mentioned veggies.
  • STEP 3.In cooking pan add heat oil. Do tempering of urad dal, as it turns pinkish,add mustard seeds,cumin seeds, chopped green chilli and curry leaves.
  • STEP 4.Add all chopped veggies,salt and saute for 2 -3 minutes.
  • STEP 5.Add boiled quinoa, salt, lemon juice and sugar. Mix well and cook for 2 minutes. Transfer it in serving plates.
  • STEP 6.Serve/ Relish Delicious Nutritious Quinoa Veggies Upma garnished with chopped coriander leaves.
Nutrition
value
314
calories per serving
17 g Fat8 g Protein30 g Carbs10 g FiberOther

Current Totals

  • Fat
    17g
  • Protein
    8g
  • Carbs
    30g
  • Fiber
    10g

MacroNutrients

  • Carbs
    30g
  • Protein
    8g
  • Fiber
    10g

Fats

  • Fat
    17g

Vitamins & Minerals

  • Calcium
    126mg
  • Iron
    5mg
  • Vitamin A
    513mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    108mcg
  • Vitamin B12
    < 1mcg
  • Vitamin C
    23mg
  • Vitamin E
    3mg
  • Copper
    < 1mcg
  • Magnesium
    83mg
  • Manganese
    1mg
  • Phosphorus
    134mg
  • Selenium
    6mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By jasmin.a.motta