Receta Quinoa –Spinach Upma

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Raciónes: 2

Ingredientes

  • 1 cup Quinoa (Yields 3 cups cooked Quinoa)
  • 1 cup Spinach, chopped
  • ½ cup Mixed Vegetables (carrots, beans, corn, green peas)
  • 1 small onion, finely chopped
  • 1 or 3 green Chilies, chopped
  • 2 or 3 Tomatoes, chopped
  • 1 tsp Amchoor Powder (Dry Mango Powder)
  • A pinch of Turmeric
  • 1 or 2 tsp Oil
  • ½ tsp Mustard Seeds
  • ¼ tsp Cumin Seeds
  • ½ tsp Bengal Gram (Chana Dal)
  • ½ tsp Black Gram (Urad Dal)
  • Few Curry Leaves
  • Salt as required

Nutrition Facts

Amount Per Serving %DV
Serving Size 295g
Recipe makes 2 servings
Calories 429  
Calories from Fat 84 20%
Total Fat 9.47g 12%
Saturated Fat 0.99g 4%
Trans Fat 0.09g  
Cholesterol 0mg 0%
Sodium 48mg 2%
Potassium 1009mg 29%
Total Carbs 72.53g 19%
Dietary Fiber 10.7g 36%
Sugars 5.02g 3%
Protein 16.26g 26%
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