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Amaranth Upma

Amaranth is a grain I suggest quite frequently in the meal plans for my CW90 wellness program. More frequent is inclusion of spinach and then there’s paneer every once in a while. Here’s a quick recipe for upma, that uses all three – amaranth grain, spinach and paneer.

Ingredients:

  • Amaranth grain, 250 gm, soaked 15 minutes, boiled until tender
  • Spinach, 250gm, washed, blanched and chopped
  • Paneer, 200 gm diced
  • Onions, 3 medium, chopped
  • Ginger, 1 inch, finely chopped or grated
  • Green and red chili, 1, finely chopped (or more)
  • Mustard seeds, 1 tsp
  • Arhar dal, 2 tbsp
  • Kadi patta, a whole sprig
  • Hing powder, 1/2 tsp
  • Oil/ghee, 3 tbsp
  • Coriander leaves, handful, chopped

Method:

  1. Heat oil, splutter mustard seeds, saute dal till light brown, add ginger, onions, chilies and hing. Saute some more until the onions are transparent/pinkish.
  2. Add paneer. Saute a little more.
  3. Add boiled amaranth grain. Mix well.
  4. Add spinach. Mix well.
  5. Season and serve hot, garnished with coriander leaves.

Notes:

  1. A tsp of ghee tastes good.
  2. This amount is good for a snack for three. For breakfast or a meal, double the quantities.
  3. Good substitute for wheat semolina / suji based upma.