Upma is a dish from the Indian subcontinent, most common in South Indian, Maharashtrian and Sri Lankan Tamil breakfast; cooked as a thick porridge from dry roasted semolina or coarse rice flour.
Upma is one of my favourite breakfast dishes, but I enjoy it for dinner too.
But I often feel bloated after eating this heavy dish. So I have come up with a healthier version by replacing semolina with quinoa and adding more vegetables.
1 cup cooked quinoa (please see the cooking instructions on the quinoa box)
2-3 cups of mixed veggies (carrots, broccoli, beans, sprouts, capsicum, peas, sweet corn)
50 gm paneer (cottage cheese)
Half spoon cumin, turmeric
1 spoon of chilly flakes, dry garlic power, dry thyme (if you have fresh herbs that will be ideal )
1 spoon any oil, I prefer olive oil or coconut oil
6-7 curry leaves
Coriander or cilantro
Take a deep frying pan and put it on low flame.
Heat oil, then add one teaspoon of cumin seeds and crackle them;
add half tea spoon of turmeric, wait till it get dissolved in oil.
Now add curry leaves, they should get fried not burnt or undercooked
(Add chopped green chillies this is optional).
Add the chilly flakes, garlic powder, thyme and salt as per your taste.
You can even add peanuts, cashews so that it gets nicely fried and has more flavour and crunch in every bite, but that is an optional addition.
Now it’s time to add all our veggies and paneer. First add the veggies that take little more amount of time followed by all other veggies and paneer.
Put a lid on the pan and let it cook on low heat for 3-4 minutes.
Now add one cup of quinoa in the pan and start mixing it.
As we have taken cooked quinoa we just need to mix it, so that quinoa can absorb all the flavors of stir fry veggies.
Again put the lid just for one minute.
Remove the pan from the gas stove.
Now garnish it with grated coconut and fresh coriander leaves.
It is a very healthy, tasty substitute for traditional Upma.
Just remember more vegetables, paneer and less quinoa.
Garnished with some boiled egg white.
Hope you all will enjoy this traditional dish with a healthy twist for breakfast or dinner the way I enjoy it.
Happy EATING !