Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
Close Banner
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.

Spice Up Your Quinoa, South-Indian Style!

Sudhir Kandula
Written by
Image by Suzanne Clements / Stocksy

Let's face it — quinoa dishes can be a bit boring, uninspired and bland. So I set about to create a unique and delicious quinoa dish for all!

Upma is a traditional Southern Indian dish, cooked to a firm polenta-like texture with toasted semolina. The beauty of upma is you have the creative freedom to embellish your dish with as many seasonal vegetables as you like.

I created a quinoa version of upma, that works brilliantly with simple roasted cauliflower. This dish is fantastic served warm but equally tasty at room temperature or even the next day. You can even skip the cauliflower and enjoy quinoa upma on its own!

Quinoa “Upma” With Simple Roasted Cauliflower

Total Prep Time: 45 minutes; Active Prep Time: 25 minutes; Serves 6-8

Ingredients

  • 3 cups quinoa (red or white)
  • 2-3 Tbsp. canola or vegetable oil
  • 1/2 tsp. black mustard seeds
  • 1 tsp. grated fresh ginger
  • 2-3 minced green chilies (less if you're averse to spice)
  • 1 medium yellow onion, diced
  • 1 large carrot, diced
  • 1 cup peas (fresh or frozen, optional)
  • 1/4 cup toasted peanuts (optional)
  • Juice of 1 lime
  • 2 Tbsp. chopped cilantro (optional)
  • Salt to taste

Directions

Dry-roast quinoa in a hot pan over medium heat until — about 12-15 minutes, set aside.

In a large saucepan or wok, heat the oil over medium heat and add mustard seeds, but wait for them to sputter. Add ginger, green chilies & onions and cook until the onions take on a bit of color. Add all chopped vegetables, salt to taste and 3 cups of water. Bring to boil.

Add the toasted quinoa, lower the heat and stir for a few minutes to avoid lumps. Cover and cook until all water is absorbed (15-20 min), stirring a couple of times in between.

Garnish with peanuts, chopped cilantro and a squeeze of lime.

Simple Roasted Cauliflower

  • 1 head of cauliflower
  • A clove or two of garlic, smashed
  • Olive oil, just to coat
  • Dash of red chili flakes
  • A few sprigs of fresh thyme
  • Juice of 1 lemon
  • Salt & pepper to taste

Directions

Preheat the oven to 400 degrees.

Lightly marinate the cauliflower florets in smashed garlic, red chili flakes, lemon juice, fresh thyme, salt, pepper & olive oil.

Roast until crispy brown edges form (about 40 min or so, turning once or twice).

You might need to raise the temperature of your oven to 425 for the last few minutes to really brown up the edges.

Watch Next

Enjoy some of our favorite clips from classes

Watch Next

Enjoy some of our favorite clips from classes

What Is Meditation?

Mindfulness/Spirituality | Light Watkins

Box Breathing

Mindfulness/Spirituality | Gwen Dittmar

What Breathwork Can Address

Mindfulness/Spirituality | Gwen Dittmar

The 8 Limbs of Yoga - What is Asana?

Yoga | Caley Alyssa

Two Standing Postures to Open Up Tight Hips

Yoga | Caley Alyssa

How Plants Can Optimize Athletic Performance

Nutrition | Rich Roll

What to Eat Before a Workout

Nutrition | Rich Roll

How Ayurveda Helps Us Navigate Modern Life

Nutrition | Sahara Rose

Messages About Love & Relationships

Love & Relationships | Esther Perel

Love Languages

Love & Relationships | Esther Perel

Related Videos (10)

What Is Meditation?

Box Breathing

What Breathwork Can Address

The 8 Limbs of Yoga - What is Asana?

Two Standing Postures to Open Up Tight Hips

How Plants Can Optimize Athletic Performance

What to Eat Before a Workout

How Ayurveda Helps Us Navigate Modern Life

Messages About Love & Relationships

Love Languages

Advertisement
This ad is displayed using third party content and we do not control its accessibility features.

More On This Topic

more Food
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.