Total calories for 1 serving: Approximately 102 calories
This single serving of quinoa upma is a nutritious and filling option for weight loss. It provides a good balance of protein, fiber, and essential nutrients while being low in calories. You can enjoy this dish as a satisfying breakfast or a light meal,
Ingredients:
- 1/4 cup quinoa, rinsed
- 1/4 tsp cumin seeds
- 1/4 tsp mustard seeds
- 1 dried red chili, broken into pieces
- 2-3 curry leaves
- 1/4 medium onion, finely chopped
- 1 green chili, finely chopped
- 1/4 medium tomato, finely chopped
- 2 tbsp finely chopped carrots
- 2 tbsp finely chopped beans or peas
- 1/4 tsp ginger paste
- 1/8 tsp turmeric powder
- Salt to taste
- 1 tbsp fresh coriander leaves, chopped
Instructions:
- Rinse the quinoa and cook it with 2 cups of wate.r Reduce heat to low, cover, and simmer for 15-20 minutes until quinoa is cooked and liquid is absorbed . Set aside.
- In a pan, heat a teaspoon of oil or ghee. Add the cumin seeds, mustard seeds, dried red chili, and curry leaves. Let them crackle.
- Add the chopped onions and sauté until translucent.
- Add the green chili, ginger paste, and turmeric powder. Sauté for a minute.
- Add the chopped tomatoes, carrots, and beans/peas. Cook for 2-3 minutes.
- Add the cooked quinoa and mix well. Adjust salt to taste.
- Garnish with fresh coriander leaves and serve hot with lemon wedges on the side.
Approximate Calorie Count:
- 1/4 cup cooked quinoa: 55 calories
- 1/4 medium onion: 11 calories
- 1/4 medium tomato: 5 calories
- 2 tbsp carrots: 6 calories
- 2 tbsp beans/peas: 15 calories
- 1/4 tsp oil/ghee: 10 calories
- Spices and herbs: Negligible calories
Tip
Remember to pair this upma with a source of lean protein, such as yogurt or a side of lentils, for added satiety and a well-rounded meal.
