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

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