Recipe of Favorite Quinoa upma

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Before you jump to Quinoa upma recipe, you may want to read this short interesting healthy tips about Turn to Food to Elevate Your Mood.

For the most part, people have been taught to believe that "comfort" foods are not good for the body and have to be avoided. However, if your comfort food is candy or junk food this holds true. Other times, however, comfort foods can be completely nourishing and it's good for you to consume them. A number of foods actually do elevate your mood when you eat them. When you are feeling a little down and need an emotional pick-me-up, test out a couple of these.

Put together several trail mix of nuts or seeds. Peanuts, cashews, sunflower seeds, almonds, pumpkin seeds, and so on are all great for helping to raise your mood. This is because seeds and nuts have a lot of magnesium which increases your brain's serotonin levels. Serotonin is a feel-good chemical substance that directs the brain how to feel at any given time. The higher your serotonin levels, the better you will feel. Not only that, nuts, specifically, are a fantastic source of protein.

So you see, you don't need to eat junk food or foods that are bad for you just so to feel better! Try some of these instead!

We hope you got benefit from reading it, now let's go back to quinoa upma recipe. You can have quinoa upma using 22 ingredients and 10 steps. Here is how you do that.

The ingredients needed to cook Quinoa upma:

1. Prepare 1/2 cup of quinoa.
2. Use 1.5 tablespoon of oil.
3. Get 1 of medium onion sliced.
4. Take 1/2 teaspoon of finely chopped ginger.
5. Get 1 teaspoon of chopped green chilli.
6. Provide 1 of dry red chilli - stem removed.
7. Take 1 pinch of asafoetida (hing) - optional.
8. Get 5-6 of curry leaves.
9. Provide 1/2 teaspoon of mustard seeds.
10. Take 1/2 teaspoon of cumin seeds.
11. You need 1/2 teaspoon of urad dal.
12. Take 1/2 teaspoon of moong dal or chana dal.
13. Use 1 of small to medium carrot finely chopped.
14. Prepare 5-6 of french beans finely chopped.
15. Get 8-10 of zucchini cubes.
16. Prepare 1 of small broccoli sliced.
17. Prepare 1/3 cup of frozen peas.
18. Provide 1-1.25 cups of water.
19. Prepare as per taste of salt.
20. You need 1 tbsp of lemon juice.
21. Use 1/2 tsp of black pepper powder.
22. Take 1 tbsp of chopper coriander.

Instructions to make Quinoa upma:

1. Take ½ cup quinoa in a fine strainer and rinse well in running water..
2. Heat a pan on medium heat add washed quinoa, dry roast quinoa approx 5-7 minute on low heat.
3. Heat 1.5 tbsp oil in a pan. add ½ tsp mustard seeds. once the mustard seeds begin crackling, then add ½ tsp cumin seeds, ½ tsp urad dal and ½ tsp chana dal. Stir and saute on a low flame. saute till the dal‘s turn golden..
4. Then add ginger, green chilies, dry red chilli and a pinch of asafoetida, saute for about half a minute on medium heat. Now add chopped onion and 5 to 6 curry leaves..
5. Stir and saute on a low to medium flame till the onions become translucent. Then add chopped carrots, chopped french beans,zucchini and frozen peas. mix well. Saute on a low flame for two minutes..
6. Then add the quinoa. mix very well and cook for a minute on low flame now add 1.25 cup water, stir well. add salt as per taste and pepper powder.
7. Cover the pan with it's lid and simmer on a low flame till the quinoa seeds are a 3/4 cooked, now add broccoli, mix well.
8. Once or twice you can stir the upma while it's being simmered. now add lemon juice, mix well.
9. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the flame..
10. Add 2 tbsp chopped coriander leaves. Give a quick stir and serve vegetable quinoa upma hot.

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