Quinoa-Pongal

 #QuinoaPongal #QuinuaPongal :

#Quinoa is a pseudocereal just like #Buckwheat. It is called pseudocereal because the edible seeds are obtained from a flowering plant and not from grass. Quinoa, a flowering plant belongs to amaranth family. The scientific name is Chenopodium quinoa.

Quinoa is high in protein and gluten free.

A cup of quinoa gives twice the amount of protein and 5 g more fiber than the same amount of Rice.

It is rich in Vitamin B, dietary minerals and dietary fiber.

100 gms of uncooked Quinoa contains 14.1 gms of protein [ 20% of daily value DV ], folate 184 ug [ 46 % of DV and higher amount of dietary minerals like Magnesium 197 mg [ 55% ], Manganese 2 mg [ 95 % ], Zinc 3.1 mg [ 33 % ], and Phosphorus 457 mg [ 65 % ].

100 gms of cooked Quinoa is rich source of Manganese and Phosphorus [ 30 % and 22 % respectively ], moderate source of dietary fiber [10 - 19 %], folate, Iron and Zinc [ 11% of DV each ].

To know more on Quinoa

As usual I prepared pongal from quinoa [ quinua ] also.

Preparation Time          : 5 mins

Cooking Time               : 15 mins

Quantity prepare           : 2 1/2 Cup approx.

Ingredients :
3/4 Cup	Quinoa [ quinua ]
1/4 Cup	Green gram split
1/4 Tsp	Fenugreek [ optional ]
1 Tsp	Black Pepper
1 1/2 Tsp	Cumin seeds
1 Tsp	Ginger finely chopped
1 Tsp	Turmeric tuber finely chopped *
10 - 15	Curry leaves
4 - 5 cloves	Garlic, chop nicely
1	Green chilly slit lengthwise [ optional ]
3/4 Tsp	Salt [ adjust ]
To Temper :
5 - 6	Cashew nuts, break into pieces
1 Tsp	Cumin seeds
8 - 10	Black pepper
10 - 12	Curry leaves
3 -4 Tsp	Ghee

* Turmeric tuber can be replaced with 1/4 Tsp of turmeric powder.

Method :

Take a pressure cooker and put quinoa, green gram and fenugreek [ venthayam ].

Rinse well with water.

Add cumin seeds, slightly crushed black pepper, finely chopped ginger, turmeric tuber, garlic, slit green chilli, salt and curry leaves.

 Now add 3 cups of water and mix well.

Close the pressure cooker with its lid and put the weight on.

Pressure cook on HIGH flame for a whistle and then cook for 8 mins on SIM.

Turn off the stove and wait till the steam goes off.

It will take approximately 10 mins to run out of steam.

Open the cooker.

Heat a kadai with ghee on a stove over medium heat.

Crackle cumin seeds and then add black pepper.

Fry till black pepper starts spluttering and emanates aroma.

At this stage add curry leaves and pour on to the hot ponagal in the cooker.

Again keep the kadai on the stove and fry broken pieces of cashews adding a tsp of ghee.

Transfer once the cashew pieces turn golden brown in color.

Add rest of the ghee also into the cooker and mix well.

Serve hot quinoa pongal on a plate, add plenty of ghee over it.

Relish along with an apt accompaniment.

The first choice being Pongal thuvaiyal [ Coconut Thuvaiyal ] and

the second choice would be vadava thuvaiyal.

Quinoa [ quinua ] pongal also goes well with coconut chutney or 

citron pickle or Pudina Sauce.

You might like to try :

Quinoa Paruppu Payasam

Quinoa Conjee [ Quinoa soup ]

Pesarattu

Idli from Pesarattu dough

Green gram vada

Buckwheat Pongal

For other tiffin varieties

Breakfast and Dinner ideas


For Accompaniments

Chutney Varieties

Ideas for dishes from Edible seeds

Edible seeds Recipes

Kuzhipaniyaram-with-Broccoli

#KuzhipaniyaramWithBroccoli : #Broccoli belongs to a family called cruciferous vegetables and the family is scientifically called  Brassicaceae family [ also called Cruciferae ]. Some of the cruciferous vegetables are cabbage, cauliflower, kale, brussels sprouts and similar green leaf vegetables.
#Broccoli is rich in minerals, vitamins, fiber and low in calories.
It is tasteless and flavorless. It takes very less time to cook. So I included chopped broccoli with capsicum & spinach to prepare a healthy and tasty #kuzhipaniyaram.

Ingredients :
1 1/2 cup	Idli Batter [ Idli maavu ]
1 Tbsp	Rawa [ Sooji ]
1 Tsp	Gram dhal
1 Tsp	Black gram split
1	Onion, chop nicely
1/4 cup	Broccoli chopped nicely
1/4 cup	Capsicum chopped nicely
1/4 cup	Spinach chopped nicely
1 Tsp	Cumin seeds
1 Tsp	Crushed black pepper
1/2 Tsp	Salt [Adjust]
4 - 5 Tsp	Groundnut oil

Method :
Take Idli maavu [ Idli batter ] in a vessel just half an hour before starting to prepare broccoli kuzhi paniyaram.
Add rawa, gram dhal, split black gram and salt.
Mix well and set aside.

After half an hour heat kuzhipaniyarakal [ tawa ] on a stove over medium flame.
Add all chopped item, cumin seeds and freshly crushed pepper.
If required add little water to attain the idli batter consistency.
Mix well and adjust salt.

Pour a small amount of oil in each pit of the kuzhipaniyarakal.
Wait till oil starts fuming.
Then fill each pit with prepared broccoli kuzhipaniyara batter till three fourth height.
Sprinkle some oil over the kuzhipaniyaram.
Wait till the edges start turning slightly golden brown.
Flip each kuzhipaniyaram with a slender spoon or a steel rod.
Cook on slow flame till both sides turn golden brown in color.
Transfer into a serving bowl once its done.

Again repeat the same process to make another batch of kuzhipaniyaram.

Enjoy hot Kuzhipaniyaram with Mint Chutney or any 

spicy chutney of your choice.

You may also like to try

Kuzhi Paniyaram

Thinai Kuzhi Paniyaram

Thinai Sweet Kuzhi Paniyar

Spinach Poori

Kodi pasalai dhal

For other Tiffin varieties

Tiffin Recipes


For other Chutney varieties

Chutney Recipes

Kuthiraivaali-Buckwheat-Upma

#KuthiraivaaliBuckwheatUpma  #BarnyardMilletBuckwheatUpma :
#BarnyardMillet is known as #Kuthiraivaali in Tamil and #Bhagar in Hindi.
The botanical name is Echinochloa frumentacea - Indian Barnyard millet and Echinochloa esculanta - Japanese millet.
#Kuthiraivaali is known by different names in various languages as given below.
English                               : #BarnyardMillet Or Japanese Barnyard Millet
Common Name                  : Sawan Or sanwa Or Samo Or Morio
Marathi & Chhattisgarh       : Bhagar Or Varai
Kannada                             : Oodalu
Oriya                                  : Kira
Punjabi                               : Swank
Telugu                                : Udalu Or Kodi Sama
Scientific Name                   : Echinochloa Frumentacea or                Echinocloa esculanta

Source : Echinochloa , Barnyard Millet 

To know on Millets


Generally millets are non acidic food and non glutenous also.
Iron is the most essential mineral to combat malnutrition of human being. Barnyard millet shows highest amount of iron followed by  Little millet.

The dietary fiber, both soluble and insoluble present in barnyard millet is high and thus it helps in preventing constipation, bloating and excess gas formation.

#Buckwheat - Fagopyrum esculetum is not related to wheat as it is not a grass. It is referred to as a pseudocereal as it is used in cooking just like any other cereal. Buckwheat is 72% carbohydrates, including 10% dietary fiber, 3% fat and 13% protein. It is rich in iron ( 60 - 100 ppm ), zinc (20 - 30 ppm) and selenium (20 - 50 ppb). This is also gluten free.
Click to know more on Buckwheat. 

I have used Barnyard millet and buckwheat to prepare a tasty upma.
Millet has to be soaked for a minimum of two hours before cooking to get its full health benefit and also to cook soft.

Ingredients :
1 cup	Barnyard Millet
2 Tbsp	Buckwheat
2 Tsp	Thuvar dhal [ Red gram split ]
1 big size	Onion, chop
2 - 3	Green chilly, slit lengthwise
1/2 inch piece	Ginger, chop nicely
10 - 15	Curry Leaf
1/2 Tsp	Mustard seeds
2 Tsp	Gram dhal split
Small piece	Asafoetida
1 Tsp	Salt [ Adjust ]
2 Tsp	Gingelly oil [ til/sesame oil ]

Method :
Take Barnyard millet & red gram split in a vessel and wash well with water.
Then add 2 1/4 cups of water and soak for two hours.
After two hours wash buckwheat with water and put into the vessel containing barnyard millet and red gram split.
Now keep a heavy bottomed vessel or kadai on stove.
Add oil and heat over medium flame.
Crackle mustard seeds once oil starts fuming.
Then add asafoetida and gram dhal.
Add green chilly and curry leaves and saute for half a minute.
Then add chopped onion and ginger.
Saute till onion becomes translucent.

Add salt and the soaked barnyard millet, buckwheat and red gram split along with soaked water.
Mix well and bring it to boil on high flame.

Reduce the flame to low position once it starts boiling.
Close the vessel/kadai with a lid and cook till its done.
Keep stirring at regular intervals and it takes around 10 to 12 minutes to cook.

When the millet has become soft turn off the stove.
Keep it closed for another 2 - 3 minutes.

Serve hot with coconut chutney or maangai chutney.


The taste is similar to that of rice upma and even more tastier than it.

You might like to try 

Varagarisi pongal [ kodo millet pongal ]

Instant Pumpkin  pancake

Kambu Idli  [ Pearl millet idli ]

Sorghum Dosai [ Chola Dosai ]

Brown top  millet bread

For other Millet Recipes

Millet Special

For other Upma & Sundal Recipes

Upma Recipes

Arisi-Roti

#ArisiRoti #Akkiroti : The dish #akkiroti is one of the favorite tiffin items of Karnataka. It is done with rice flour and dill leaves. The dill leaves ( fennel plant ) give a distinct flavour to #roti. If dill is not available coriander leaves can be used. The prepared dough has to be spread by hand. Usually for other roti dough is spread on a plantain leaf by hand and then transferred on to a hot tawa. But akki roti dough tends to break while transferring. So dough is spread on tawa itself and then cooked on medium flame. It is advisable to have two or three tawa to prepare akki roti. Some years back I have posted akki roti recipe prepared from cooked rice and rice flour.

Ingrdients :
1 cup	Rice Flour
1/2 Tsp	Cumin
1/2 cup	Dill leaves ( nicely chopped )
3/4 Tsp	Black pepper powder
1 Tsp	Green chilly nicely chopped ( optional )
1 Tsp	Salt ( adjust )

Oil to make roti on tawa [ dosai kal ]

Method :

Take all the ingredients in a wide mouthed vessel and mix well.

Add quarter cup of water and mix well.

Add some more water if needed and make a dough slightly flexible.

The dough shoudn't be as tight as chappathy dough.

Take a tawa ( dosai kal ) smear oil.

Keep a big ball of dough over tawa and slowly spread using hand.

Now heat the tawa on a medium flame.

Flip and cook other side.

The roti should be white in color and with some gold spots here and there.
Transfer on to a plate.
Enjoy with kadalai chutny, coconut chutny, tomato sauce and also with tomato chutny.

Note : Grated carrot and nicely chopped coriander leaves can also be used along with dill.



You might like to try

Kodi Pasalai Adai

Vazhaipoo Spinach Adai

Pesarattu

Paruppu Adai

Kezhvaragu Adai

Beetroot-Vazhaithandu-Aval-Upma

#BeetrootVazhaithanduAvalUpma : #BeatenRice [ #RiceFlakes ] is known as #Aval in Tamil. Soaked paddy is dry roasted in a kadai over high flame for few seconds and pounded immediately when it is still hot using a wooden pestle in a mortar to flatten it. Then husks are removed to get aval.

That's why it is also called #flattenedRice. Now-a-days heavy pounding machines are used to produce aval. Rice flakes are available in different thicknesses in the market.
It is rich in iron. It can be consumed as it is or cooking with other vegetables & condiments.
Here I have prepared aval upma with beetroot as it is packed with vital nutrients and full of fiber.

Ingredients :
1 cup	Thick Aval [ beaten rice ]
1 medium size	Onion, chop nicely
1/4 cup	Beetroot julians [ or grated ]
1 Tbsp	Green peas cooked
1/4 cup	Vazhaithandu julians
1 or 2	Green chilly
2 pinch	Turmeric powder
1/4 Tsp	Cumin powder [ jeera powder ]
1/4 Tsp	Red chilly powder [ adjust ]
1/2 Tsp	Salt [ adjust ]
Tempering :
1/2 Tsp cup	Mustard seeds
1 Tsp	Black gram split
2 Tbsp	Peanuts [ ground nut ]
1/4 Tsp	Asafoetida powder
2 Tsp	Oil
To garnish :
1 Tbsp	Carrot grated
1 Tbsp	Coriander leaf chopped

Method :
Take aval in a wide mouthed vessel.
Wash twice and completely drain the water.
Now add 1/4 cup of water and 1/2 Tsp of salt.
Mix well and set aside.

Heat a kadai with oil on a stove over medium flame.
Crackle mustard seeds and then add black gram split, peanuts & asafoetida.
Keep stirring until peanuts turn golden color.
Add chopped onion, green chilly and curry leaf.
Saute till onion becomes translucent.
Then add beetroot, vazhaithandu, green peas, red chilly powder, turmeric powder, cumin powder and salt.
Mix well and close with a lid till beetroot becomes soft.
Remove the lid and add aval.
Mix well and adjust salt.
Close with a lid and allow to cook over very low flame for 3 minutes.
Turn off the stove and let it be closed for another five minutes.
Bright beetroot colored tasty spicy aval upma is ready.

Serve hot after topping with grated carrot and chopped coriander leaves.
Relish with tomato sauce or without any side dish.
I have served here with jaggery.

You might also like to try

aval upma without onion

lemon aval

lemon aval steamed

noodles with tomato sauce

spaghetti

Ideas for breakfast / Dinner

Tiffin Recipes


Great accompaniments for tiffin and rice

Chutney recipes