COUSCOUS UPMA
Ingredients:
- 35g Raw weight or 100g cooked weight Couscous
- 1 tsp olive oil
- 1 medium onion finely chopped
- ¼ tsp finely chopped ginger
- ½ tsp chopped green chilies or 1 to 2 green chilies – chopped
- ½ dry red chili – stem removed
- 3 curry leaves
- ¼ tsp mustard seeds
- ¼ tsp cumin seeds
- ¼ tsp urad dal
- ¼ tsp moong dal or chana dal
- ½ finely chopped carrot
- 3 French beans or ¼ cup finely chopped french beans
- 25g frozen peas
- 225ml water
- 1 tbs chopped coriander leaves (cilantro leaves)
- salt as required
Method:
- Take ½ cup quinoa in a fine strainer and rinse well in running water.
- Heat 1.5 tbsp oil in a pan. Add ½ tsp mustard seeds.
- Once the mustard seeds begin crackling, then add ½ tsp cumin seeds, ½ tsp urad dal and ½ tsp moong dal or chana dal.
- Stir and sauté on a low flame. Sauté till the urad dal and moong dal turn golden.
- Then add ½ tsp finely chopped ginger, 1 tsp chopped green chilies or 1 to 2 green chilies, chopped, 1 dry red chili and a pinch of asafoetida (optional). Sauté for about half a minute.
- Next add 1/3 cup finely chopped medium onion and 5 to 6 curry leaves.
- Stir and sauté on a low to medium flame. Sauté till the onions become translucent.
- Then add 1/3 cup finely chopped carrots, 1/4 cup finely chopped French beans and 1/3 cup frozen peas. Mix well. Sauté on a low flame for two minutes.
- Then add the couscous. Mix very well again. Sauté for a minute or two on low flame.
- Then add water. For 1/2 cup of quinoa 1 cup of water can be added. I added 1.25 cups water as I wanted a more fluffy and softer texture. Stir well. Add salt as per taste.
- Cover the pan with its lid and simmer on a low flame till the quinoa seeds are cooked.
- Once or twice, you can stir the upma while its being simmered.
- When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid, and switch off the flame.
- Add 2 tbsp chopped coriander leaves.
- Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or coconut chutney or lime pickle.
Nutrition Facts:
- Calories: 285.2 Cal
- Protein: 9.4g
- Carbs: 52.1g
- Fat: 5.6g