Breakfast

Quinoa(Amaranth seeds) Upma with Vegetables

20min Cook
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Amaranth seeds Upma with Vegetables

bhookhapet-com
prep time
10min
cooking time
20min
servings
3-4 Peoples
total time
30min

Equipment

  • Saucepan with a lid for cooking Amaranth seeds

  • Pan or skillet for sautéing vegetables

  • Wooden spoon or spatula for stirring

  • Grater for ginger

  • Knife and cutting board for chopping vegetables

  • Fork for fluffing Amaranth seeds

  • Lemon squeezer (optional)

  • Serving plates

Ingredients

  • 1 cup Amaranth seeds

  • 2 cups water

  • 1 tablespoon ghee or olive oil

  • 1 teaspoon mustard seeds

  • 1 teaspoon cumin seeds

  • 1/2 cup finely chopped onions

  • 1/2 cup chopped carrots

  • 1/2 cup chopped bell peppers (any color)

  • 1/4 cup green peas

  • 2 green chilies, finely chopped

  • 1 teaspoon grated ginger

  • 1/2 teaspoon turmeric powder

  • Salt to taste

  • Fresh coriander leaves for garnish

  • Lemon wedges for serving

Instructions

1

Rinse and Cook Amaranth Seeds:

Rinse Amaranth Seeds under cold water. In a saucepan, combine Amaranth Seeds and water. Bring it to a boil, then reduce heat, cover, and simmer for 15 minutes or until the Amaranth Seeds is cooked and water is absorbed. Fluff with a fork.
2

Prepare Vegetables:

Heat ghee or olive oil in a pan. Add mustard seeds and cumin seeds. Once they splutter, add chopped onions and sauté until golden brown. Add chopped carrots, bell peppers, green peas, green chilies, and grated ginger. Cook for 5-7 minutes until the vegetables are tender.
3

Combine Amaranth Seeds and Vegetables:

Add cooked Amaranth Seeds to the pan with vegetables. Stir well to combine. Sprinkle turmeric powder and salt. Mix thoroughly, ensuring the Amaranth Seeds is coated with the spices and vegetables.
4

Garnish and Serve:

Garnish with fresh coriander leaves. Serve hot with lemon wedges on the side for a burst of citrus flavor.
5

Optional Additions:

For added protein, you can stir in some cooked chickpeas or tofu. Top with a dollop of Greek yogurt for extra creaminess. Enjoy this nutritious and flavorful Quinoa(Amaranth Seeds) Upma with Vegetables for a healthy Indian breakfast that's high in protein, fiber, and essential nutrients. Perfect for kickstarting your day with a wholesome meal!

Notes

Calories: ~250-300 kcal Protein: ~8-10g Carbohydrates: ~35-40g Dietary Fiber: ~5-6g Fat: ~8-10g Vitamin A: ~25% of the Recommended Daily Allowance (RDA) Vitamin C: ~60% of the RDA Iron: ~15% of the RDA These values are estimates and can vary based on factors such as specific ingredient brands and variations in portion sizes. Additionally, the inclusion of optional ingredients, such as chickpeas or tofu, will impact the nutritional content. Consider consulting with a nutritionist for a more precise analysis based on your specific recipe and serving sizes.
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