Amaranth (Rajgira) and Soy vegetable upma – vegan, gluten free.

Amaranth is an ancient grain, thought to be a part of Incan, Mayan and Aztec civilizations. This grain was used to build deities in Aztec times, but after the Spanish invasion, somehow was lost in use. It was brought back to limelight from the 1970s in the United States. Widely used in South American countries, 1/4 cup amaranth has 7 g protein and is one of the most iron loaded whole grains as well. It can be popped and added as a topping to pudding, salads, etc.

This recipe was created to use this dainty nutritious grain, to power up my mornings. The motto remains the same, make it kid friendly, add loads of veggies for the daily dose of fiber, micronutrients and pair it with a protein, while keeping the taste a uncompromising priority. Amaranth has a chewy texture after you cook it, unlike most other grains, and adds an extra jazz to each bite.

Given the addition of soy granules, it is a definitely nutrient dense dish. I let my kids pick the veggies for this dish and the breakfast went on smoothly with no complaints.

Need to buy whole amaranth? https://www.amazon.com/Food-Live-Certified-Organic-Amaranth/dp/B07111JBY1/ref=sr_1_3?crid=1ZJ3QZOVWW6NP&dchild=1&keywords=whole+amaranth&qid=1602012575&sprefix=whole+ama%2Caps%2C201&sr=8-3

To shop for soy granules- https://www.amazon.com/Foods-Textured-Protein-Granules-Certified-Organic/dp/B00FQF1NEG/ref=sr_1_1_sspa?crid=1RTAQVGTELK7F&dchild=1&keywords=soy+granules&qid=1602012689&sprefix=soy+gr%2Caps%2C204&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyREhNRFFLSzIxNklMJmVuY3J5cHRlZElkPUEwMTQ4NTk4MlEyM0xGMlgxQjY1OCZlbmNyeXB0ZWRBZElkPUEwMjQ0OTgwMzI3RjkwMDFHTTZRTiZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

Amaranth and soy vegetable upma

A powerful start to your mornings with a perfect combo of nutrients and flavors

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Breakfast

Cuisine Indian

Servings 4 people

Ingredients

  

• 1.5 cup whole amaranth
• 1 cup soy granules
• 1/2 red onion sliced
• 3 green chilies sliced
• 1 tsp grated ginger
• 2 dry red chilies
• 1 tsp mustard seeds
• 1 sprig curry leaves
• 1/4 cup cashew halves
• 1 Tbsp oil optional
• 4 cups water

Vegetables- can use what ever is on hand.

• 1/4 cup shredded carrot
• 1 small tomato chopped
• 1/4 cup purple cabbage
• 1/4 cup chopped peppers- red, yellow, green
• 1/4 cup corn- frozen
• 1/4 cup green peas- frozen
• 1/2 cup spinach or any greens
• 1/4 cup broccoli optional
• cilantro to garnish

Instructions

 

• Get your ingredients ready. Chop your veggies.
  
• Dry roast amaranth and soy granules separately for 3-4 min and keep them on the side. They burn easily, so be gentle with the heat.
• In a skillet, add oil if no restrictions. If not, use few tsps water. Once hot, add the dry red chilies, mustard seeds, curry leaves. After the mustard seeds splutter, add grated ginger. Then add cashew pieces.

  Now add veggies one by one. Start with onions, green chilies, saute them for 2 min. Then add tomatoes. Mix well. Follow with the rest of the veggies.
  
• Once veggies are all in , give it about 2 min, before you add the water. Let the water get hot, and then add the amaranth and soy granules that were dry roasted.
  
• Cover the pan with a lid and let it cook on medium heat for good 15min.
  
• Once most of the water is absorbed, amaranth looks cooked, take the lid off and let the rest of water evaporate.
• Garnish with cilantro and serve hot with lemon wedge on the side.

Notes

You can try the recipe just with amaranth, but need to adjust water as well, you will need less water than mentioned above.  

Add more spice if needed with extra chilies, or a dash of black pepper. You can even add maggie noodle masala packet. 

Whichever procedure you choose, be generous with the veggies.