Quinoa is very popular in South America and commonly used in different food items in different parts of world. It is a source of high quality Protein, fibers and essential vitamins & minerals. It is useful in weight management and suitable for persons, those are specially looking for Gluten free food. Apart from that Diabetics can also enjoy Quinoa without worrying about spiking of blood sugar level. Here is a unique recipe based on Quinoa Upma, which is based on Indian style cooking and suits to Indian taste buds.
Approximate Nutritive Values:
CALORIES
206.47 KC
PROTEIN
6.3 GM
CARBOHYDRATE
22.4 GM
FIBERS
7.35 GM
VITAMIN C
8.64 GM
B1
0.29mg
B2
0.07mg
B3
1.25mg
B5
0.34mg
B9
69.22mg
Vitamin A-Beta Carotene
480.01 mcg
Calcium
76.23 mg
Magnesium
55.54mg
Iron
2.91mg
Directions:
- Soak Quinoa in water for 5 minutes and rinse well before cooking. Add rinsed Quinoa in 150ml of water with green peas and cook in sauce-pan on low flame for 15 minutes to get fluffy Quinoa.
- Heat the Oil in non-stick pan and then add mustard seeds, asafoetida and sauté for few seconds. Add green chillies, chopped onions, grated carrots, curry leaves and sauté for few seconds.
- Finally add fluffy Quinoa with lemon juice & salt and cook for few minutes.
- Place the cooked Quinoa on service plate, garnish with roasted peanuts and chopped coriander.
- Serve hot.
Ingredient:
- 30 gm Quinoa
- 10 gm Green Peas
- 10 gm Chopped Onion
- 5 gm Green Coriander
- 5 gm grated Carrots
- 5 gm Roasted Peanuts
- 5 ml lemon juice
- 5 ml Oil
- Green Chillies for taste
- Curry leaves for taste
- Mustard Seeds for taste
- Asofoetida for taste
- Salt for taste
