A South Indian classic reworked with quinoa for a protein boost and a fresh, tangy finish. Upma is a breakfast most Indian households grew up on, usually made with semolina and eaten in a hurry before work or school. This version keeps the familiar tempering of mustard seeds and curry leaves but swaps in quinoa, turning a quick carbohydrate-heavy dish into one that carries real protein and stays with you through a busy morning. Nutritional Benefits: Quinoa carries all nine essential amino acids along with a good measure of magnesium, iron and fibre. Coconut adds manganese and healthy medium-chain fats, while pomegranate contributes vitamin C and polyphenols that support the body's antioxidant defences.
911 kcal
Calories
32.2 g
Protein
154.2 g
Carbs
20.4 g
Fat
Cook the quinoa in 2 cups of water until soft and fluffy, then set aside.
2. Heat coconut oil in a pan and add mustard seeds. Once they splutter, add curry leaves and the dry red chilli.
3. Add the onion and cook until translucent, then stir in the ginger and green chilli.
4. Add the carrot and peas, cover, and cook for 4 to 5 minutes until just tender.
5. Fold in the cooked quinoa and season with salt. Cook for another 2 minutes so the flavours combine.
6. Turn off the heat and stir in the lemon juice, grated coconut and half the pomegranate.
7. Spoon into bowls and finish with the remaining pomegranate arils and coriander.
Summary:
What starts out as a simple upma ends up doing considerably more nutritional work, thanks to the quinoa base and the pomegranate finishing touch. It suits mornings that call for sustained energy rather than a quick sugar spike, and it packs well if some needs to be carried along as a mid-morning meal.
