Quinoa Pilaf or Quinoa Upma

Quinoa is a type of edible seed native to South America. It is high in protein, iron fiber and contains a lot of minerals. It is sometimes called “super grain” or “super food”. It can also be substituted for a rice dish, though it imparts a distinct nutty flavor to the dish. You can get Quinoa at any health food store here in the USA.

My husband doesn’t like rice as much, but he can happily have Quinoa with any curry dish.

I am posting a recipe for Quinoa pilaf here. I had this pilaf for the first time at the Iskon Temple here in Wa. Since Quinoa is not considered a grain, they serve this dish here along with other curries for fasts. I liked its taste, and realized that we can cook Quinoa with some Indian spices too. So I decided to try to make it at home.

Here is what you will need for making Quinoa Pilaf (or Quinoa Upma as my friend calls it).
Ingredients:
½ Cup Quinoa Seeds,
1.5 Cups Water,
Salt to Taste,
¼ Cup Frozen Green Peas (You Can Also Use Mixed Vegetables),
1 Small Potato, Cut Into 2 Inch Cubes
1 Tomato, Cut into Medium Pieces,
2 Teaspoon Oil,
3 Green Chilis, Slit
½ Teaspoon Grated Ginger, or a ½ Inch Piece Cut into Slices,
½ Teaspoon Mustard Seeds,
½ Teaspoon Cumin Seeds,
¼ Teaspoon Asafoetida,
½ Teaspoon Lemon Juice,
¼ Teaspoon Turmeric Powder,
½ Teaspoon Garam Masala

Method:
Wash the seeds twice. Let it drain in a colander or in a strainer for atleast 15-20 minute. Heat the oil in a pan and add the mustard seeds. Once the seeds start crackling, add the slit chilies, cumin seeds and ginger. Cook for a minute or two then add the asafoetida powder. Cook for 30 more seconds.

Lower the heat to medium, and add the peas (or frozen vegetables) potatoes and some salt. If the veggies start sticking to the bottom of the pan, sprinkle some water. Stir once to coat the veggies with the oil and the spices, then cover and cook until the potatoes just start to turn soft. Then add the drained quinoa seeds and stir and roast for about 2 minutes. Add the tomatoes, water, turmeric powder and the garam masala powder. Turn the heat to medium high and bring to a boil. Once the mixture comes to a boil, turn the heat to low (simmer) and cover and cook for 15 minutes, or until the seeds have absorbed all the water.

Take off the heat, fluff it with a fork, and add the lemon juice. Mix well and serve hot with cold yogurt or any curry on side.


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Fangavela Mag or Sprouted & Stir Fried Mung Beans

Fangavela mag (sprouted mung beans) is a very healthy and popular Gujarati dish, which requires no time to cook once you have sprouted mung beans ready.

To sprout mung beans follow the method below.
1. Soak 1 cup mung beans overnight in two cups of water.
2. The next day, drain the water out into another container. TIP: You can use the saved water in other curries or also to make chapatti dough. The water has nutrients so don’t throw it away.
3. Transfer the mung beans in a flat container or even better… in a strainer. Sometimes, when I use a flat bottom container, I find that the beans on the bottom of the container don’t get sprouts for a long time, so I prefer a strainer myself. Cover and leave for 12 hours.
4. The next day you will see that the beans have swollen up and tiny sprouts have started to form. For the next few days wash and drain the mung beans every 12 hours until the sprouts reach a desired size. The key is to not let the beans dry-out completely.

I usually let the sprouts grow about ½ inch long.

Now for the stir fry, here is what you will need.
Ingredients:
2 Cups Sprouted Mung beans
3 Green Chilies, Slit,
½ Teaspoon Ginger, Grated or a 1/4 Inch Piece Cut into Thin Slices,
2 Teaspoon Oil,
¾ Teaspoon Cumin Seeds,
1-1/2 Teaspoon Lemon Juice,
½ Teaspoon Sugar, Optional,
¼ Teaspoon Turmeric Powder,
1/8 Teaspoon Asafoetida,
Salt to Taste

Method:
Wash and drain the mung beans once. Heat oil in a pan, when it is hot, add the cumin seeds. When the seeds start spluttering, add the asafoetida, ginger, slit chilies and the turmeric powder. Let it cook for about 30-40 seconds, and then add the mung bean sprouts. Add salt, and stir thoroughly to coat the sprouts with oil and turmeric mixture. Turn the heat to low. Cover and cook for 10-15 minutes stirring occasionally. Sprinkle some water if needed while cooking. Cook until the beans have turned soft but still retained their shape. We do not want the beans to be mushy. Check by pressing a few beans with the help of your forefinger and thumb. You should be able to crush the beans when you apply some pressure.

Turn off the heat. Now add the sugar and lemon juice. Mix thoroughly and serve hot as is.

Serving Tip:
-- This dish can be had as is.
-- You can also serve this with hot rice and kadhi.
-- A friend of mine in college used to bring this in lunch box. She would add finely chopped onions, and tomatoes to add some crunch, and sprinkle some chat masala at the end.

I think this dish tastes great in anyway. Try it with roti, rice-kadhi, paratha, as a chat or just as is, and see how you like it the best.

Sorry for the picture quality. I didn't get a change to take pictures with the camera. So I took this one with my phone while I was at work.

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