Tuesday, June 8, 2010

Quinoa Porridge (Upma)



Quinoa's origins are truly ancient. It was one of the three staple foods, along with corn and potatoes, of the Inca civilization. Quinoa was known then, and still is known, with respect, as the mother of all grains.

It is easy to find it in grocery stores and much cheaper than high quality brown rice. When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. It actually cooks and tastes like a grain.Quinoa is tasty, and easy to digest too. It is not sticky or heavy like most other grains, and it has a delicious flavor all its own.

Quinoa is wonder food for health, quinoa is a complete protein, meaning it provides the body all nine essential amino acids. In addition to being a good source of protein and it also is rich in minerals like magnesium, zinc, vitamin E, and selenium, which help to control weight and reduce the risk of heart disease and diabetes. Studies suggest quinoa is high in antioxidant activity, helping to protect the body from free radical damage.It is excellant substitute for rice and oats.

I never tried this in india as i never came across it but in US it is easily available and very good for diabetics. My mother-in-law is diabetic and she eats this almost everyday as a substitute for rice.


But the real benefit of eating quinoa can be obtained by soaking it overnight as soaking brings out the best of nutrition to be absorbed by our body.

I am sure this recipe would interest everybody as it is very simple to cook and extremely nutritous meal.

Ingredients:
  • 1 cup quinoa (soaked overnight in two cups of water)
  • 1/3 cup chopped onions
  • 1/3 cup chopped potatos
  • 2 green chillies slit
  • 1 floret chopped cauliflower
  • 1/4 cup carrot
  • 1/4 cup green peas
  • 1/2 inch grated ginger
  • 1/4 tsp mustard
  • 1/4 tsp cummin seeds
  • 1/4 tsp split urad dal
  • 1 spring curry leaves
  • 1 tbsp oil
  • salt to taste
Cooking Procedure:

Wash the quinoa thuroughly in cold water after it has been soaked overnight and keep aside.

Heat oil in a pan and add urad dal,cummin seeds, mustard seeds

Once mustard seeds splutter add onions,ginger,curry leaves and chillies and fry for 1 minute

Add potatos,carrot,cauliflower,peas and salt and stir and cover with lid and cook till it potato softens

Add two cups of water bring to boil

Add quinoa and stir occasionally until it cooked ( approx 15 min on medium flame )

Garnish with coriander leaves and serve hot.

Quinoa 101 by Dani Spies

6 comments:

Premalatha Aravindhan said...

Really sounds gud! happy blogging dear! do visit my blog if time permits

http://premascooking.blogspot.com

Sushma Mallya said...

Must be really nice with all the vegetables...looks delicious sathya

Uma said...

Hi Satya! unique recipes.. quinoa upma is new for me, perfect for breakfast
loved the radish sambar too :)
Keep up the good work!

Jaya said...

Satya,
Soaking quinoa overnight is new to me, here I cook according to package direction which says to cook in hot water.
I am sure this way also we can cook quinoa and I love having quinoa upma.I have a little different recipe with quinoa upma at my site.
Thanks for coming by at my place.
hugs and smiles

Malar Gandhi said...

Delicious and healthy tiffin, absolutely loved ur idea, thanks for sharing it with us:)

Satya said...

Thank u all for ur valuable compliments....

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