Quinoa Upma

South Indian upma made with quinoa instead of semolina, giving the familiar tempering-and-vegetable formula a complete amino-acid profile. With 14g protein and 48g complex carbs at just 320 calories, it's a lighter, higher-fibre fat-loss swap that still tastes like the real thing.

Ingredients

• 3/4 cup quinoa, rinsed
• 1 onion, finely chopped
• 1 small carrot, diced
• 1/2 cup green peas
• 1 tsp mustard seeds
• 1 tsp urad dal
• 8-10 curry leaves
• 1 green chili, slit
• 1.5 cups water
• 1 tbsp oil, salt, and lemon juice

Instructions

1. Dry-roast the quinoa in a pan for 3 minutes until it smells nutty; set aside.
2. Heat oil in the same pan; splutter mustard seeds and urad dal.
3. Add curry leaves, green chili, and onion; sauté until onion is translucent.
4. Add carrot and peas; cook 3 minutes.
5. Add roasted quinoa and 1.5 cups water; bring to a boil.
6. Cover and cook on low heat 15 minutes until water is absorbed.
7. Fluff, squeeze lemon juice, and serve.