Quinoa Upma (Spicy Quinoa Stir-fry)
The Indian Awakening of Superfoods! Golden petite texture with spices
Description
Latest diet food replacing South Indian staple breakfast 'Upma' (usually made with semolina) with low-carb/high-protein quinoa, briefly stir-fried with mustard seeds/veg.
Restaurants serving Quinoa Upma (Spicy Quinoa Stir-fry)
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We are researching restaurants that serve this dish.
On this site you can check dictionary details and, later, places to buy or eat related items.
The Recipe section below is a general reference, not a recipe from the listed shops.
Recipe
Ingredients
- Quinoa
- Onion
- Carrot
- Green beans
- Mustard seeds
- Urad Dal
- Curry leaves
- Lemon
Instructions
- [For
- Servings/Ingredients] 100g quinoa, 200ml water, 1/
- minced onion, 50g total finely cubed carrots/green beans,
- green chili, minced ginger pinch, 1/
- tsp mustard seeds,
- tsp Urad Dal,
- curry leaves,
- tsp oil (or coconut oil),
- tsp lemon juice, salt pinch, cilantro.
- First, wash quinoa well with water, put quinoa and water (1:
- ratio), salt pinch in pot and heat. Upon boiling, reduce to low, simmer ~
- mins until moisture evaporates and white tails (germs) emerge from quinoa grains, cooking fluffy.
- Heat small
- tsp oil in pan, pop mustard seeds, fry Urad Dal (split black gram) until light brown yielding crispy texture.
- Add ginger, green chilies, curry leaves transferring South India's unique refreshing aroma to oil.
- Add minced onions and finely chopped carrots/green beans, frying until veg tenderize.
- Dump cooked fluffy quinoa here.
- Stir-fry crisply cutting with spatula so quinoa grains completely mix with veg/spice oil (*Beware over-frying yields stickiness).
- Remove from heat, squeeze lemon juice tight, scatter cilantro. Mustard/curry leaf aromas completely erase quinoa's unique earthiness, popping texture stimulates satiety center to limit—next-gen Asian diet meal.
Learn more Spice, substitutes, tips
Key spices
Mustard seeds、Ginger、Curry leaves
Substitutes at Japanese supermarkets
Bulgur (cracked wheat) or brown rice (as quinoa sub)
Pairing
Plain hot water、Herbal tea、Unsweetened yogurt
Trivia
[Hardcore] 'Upma' is originally made with 'Rava (semolina)', a carb chunk easily spiking blood sugar. Thus, urban Indian fitness enthusiasts recently noticed superfood 'quinoa' with low GI and perfect amino acid score. Many dislike quinoa's unique smell, but applying South Indian 'Tempering (technique drawing spice aromas with oil)' perfectly coats quinoa with spice aromas, sublimating it into magic weight-loss food eatable daily.
Eating tips & etiquette
[Unique Eating] Not just eating straight, cool it and dump massively on raw veg as 'salad topping', enjoying spice flavors instead of dressing!
Allergen
None