MIXED UPMA
Quinoa is a good source of protein, fiber, iron, copper, thiamine, and vitamin B6. The combination of green peas along with Quinoa makes this a complete source of protein.
| Rava (Sooji) | 100g |
| Green peas | 50g |
| Quinoa | 50g |
| Onion | 20g |
| Mustard seeds (Rai) | 10g |
| Green chili | 10g |
| Curry leaves | 10g |
| Coriander leaves | 10g |
| Charoli seeds (Chironji) | 10g |
| Lemon juice | 10ml |
| Oil | 10g |
| Salt | As per taste |
METHOD:
• Dry roast the quinoa and sooji in a pan on medium flame
• Add mustard seeds and let it crackle. Then add curry leaves and green chilies and sauté it for 2 minutes.
• Add the onions and sauté for 2 minutes. Add the roasted sooji , quinoa, 3 cups of hot water, and salt, and cook it on medium-high flame for 2 to 3 minutes. Garnish it with coriander leaves.
• Serve in a bowl and enjoy!
NUTRIONAL INFORMATION PER SERVE:
| Calories | Carbohydrates | Protein | Fats | Fiber | Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B6 | Vitamin B9 |
| 427.3kcal | 72.09g | 16.27g | 9.34g | 14.08g | 0.5mg | 0.12mg | 1.48mg | 0.28mg | 106.5mcg |
| Vitamin B12 | Vitamin A | Vitamin D | Vitamin E | Vitamin K | Calcium | Iron | Magnesium | Zinc |
| 0mcg | 632.1mcg | 15.63mcg | 081mg | 33 mcg | 137.16mg | 5.55mg | 167.45mg | 2.99mg |
