Thursday, August 12, 2010

Quinoa Uppitu / Quinoa Upma

Quinoa originated from the Andean region of South America. It remained their important food for 6000 yrs. It has great nutrional values as its protein content is very high. Unlike wheat and rice, quinoa has balanced set of amino acids makign it a complete protien source compared to other plant foods. It is also rich in dietary fiber, phosphorus and iron. (Source: Wikipedia) This new item in my pantry is now our favorite. It has got such rich nutrional values and it tastes really delicious. I get very excited when i see the sprouts when we cook the quinoa. I learnt about this quinoa when we went to my husband's cousin's house. She had made Quinoa uppitu / Quinoa Upma. It tasted so good and I thought I should share this dish with such nutrional content with all of you.

Serves 2:


Quinoa - 1 cup
Mixed Vegetables - 3/4 cup (Chopped)
Onion - 1 Small finely chopped.
Green Chilli - 3 chopped
Water - 2 cups
Red Chilli Powder - 1 tsps
Turmeric Powder - 1/2 tsps
Salt - to taste

For Seasoning:

Oil - 2 Tbsps
Mustard - 2 tsps
Urad Dhal - 2 tsps
Cumin Seeds - 2 tsps
Curry Leaves - 6 to 8 leaves


Wash quinoa untill water runs clearly. This removes the saponins from quinoa which gives a bitter taste to quinoa. I presonally do not mind the bitter taste. In a vessel, add 2 cups water and quinoa and let it cook in medium heat for about 15 - 20 mins. The cooked quinoa will have tiny white sprouts. Keep it aside.

Now in a pan add oil and when its hot add the seasoning. Fry them untill golden brown and green chilli and then onion. Fry till onion becomes transparent. Add the mixed vegetables, turmeric, chilli powder, salt and let the vegetables cook untill tender. sprinkle water when necessary.

When the vegetables gets cooked, add quinoa and mix everything well. Quinoa Uppitu is ready! Its a simple recipe but tastes very good. You can serve with sambar or coconut chutney.

I like to cook quinoa and vegetables seperately and mix them. Alternatively, you can pressure cook quinoa like rice along with vegetables. In a pan add the seasoning  fry this quinoa and veggie mixture for 5 mins untill everything mixes well. I prefer cooking it in seperate container to be sure that I dont add too much water.

We can also germinate quinoa to add it to salads and other cold food. Soak quinoa for about 2-4 hrs in clean water to make it sprout and add it to your dish.

Sending this to Priya of Mhraorajasthan's CWF - Quinoa event started by Kiran

1 comment:

  1. Looks very inviting.I am sure its packed with nutrition.



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