{
  "$schema": "https://recipes.dhanjas.com/schema/recipe.schema.json",
  "format": 3,
  "slug": "quinoa-upma",
  "category": "breakfast",
  "title": "Quinoa Upma",
  "subtitle": "A complete-protein upma, tempered with mustard seed and curry leaf.",
  "badges": [
    "Jain Vegetarian",
    "Toddler-adapted"
  ],
  "labels": [
    "Quinoa · High protein"
  ],
  "meta": [
    "Night prep: rinse and soak quinoa",
    "Morning: 20 min",
    "Serves 2 adults + toddler"
  ],
  "protein": "~20–24g protein per adult serving — quinoa is a complete protein",
  "nightPrep": {
    "label": "Night Before",
    "items": [
      "Rinse {@quinoa} thoroughly in cold water until it runs clear (removes saponin bitterness)",
      "Soak 15–20 min, drain, refrigerate — cuts morning cook time"
    ]
  },
  "ingredientGroups": [
    {
      "label": "Main",
      "items": [
        {"id": "quinoa", "name": "Quinoa, rinsed and soaked", "short": "quinoa", "amount": "1 cup", "portions": {"toddler": "3 tbsp", "main": "rest"}},
        {"id": "water", "name": "Water", "short": "water", "amount": "1¾ cups"},
        {"id": "water-toddler", "name": "Water, for her pan", "short": "water", "amount": "⅓ cup", "portions": {"toddler": "⅓ cup"}},
        {"id": "ginger", "name": "Fresh ginger, grated", "short": "ginger", "amount": "1 tsp"},
        {"id": "green-chili", "name": "Green chili, slit", "short": "green chili", "amount": "1–2 (adults)"},
        {"id": "ghee", "name": "Ghee", "short": "ghee", "amount": "2 tbsp", "portions": {"tempering": "2 tbsp", "toddler": "a drop"}},
        {"id": "lemon", "name": "Lemon juice", "short": "lemon juice", "amount": "1 tsp"}
      ]
    },
    {
      "label": "Tempering",
      "items": [
        {"id": "mustard", "name": "Mustard seeds", "short": "mustard seeds", "amount": "1 tsp"},
        {"id": "cumin", "name": "Cumin seeds", "short": "cumin seeds", "amount": "½ tsp"},
        {"id": "hing", "name": "Hing", "short": "hing", "amount": "¼ tsp"},
        {"id": "curry-leaves", "name": "Curry leaves", "short": "curry leaves", "amount": "8–10"},
        {"id": "cashews", "name": "Cashews, optional", "short": "cashews", "amount": "10"}
      ]
    },
    {
      "label": "Vegetables & finish",
      "items": [
        {"id": "capsicum", "name": "Capsicum, finely diced", "short": "capsicum", "amount": "½ cup"},
        {"id": "tomato", "name": "Tomato, chopped", "short": "tomato", "amount": "1 medium"},
        {"id": "peas", "name": "Green peas, frozen", "short": "peas", "amount": "¼ cup"},
        {"id": "turmeric", "name": "Turmeric", "short": "turmeric", "amount": "¼ tsp"},
        {"id": "salt", "name": "Salt", "short": "salt", "amount": "to taste"},
        {"id": "coriander", "name": "Fresh coriander", "short": "coriander", "amount": "2 tbsp"}
      ]
    }
  ],
  "method": [
    {
      "type": "step",
      "title": "Tempering",
      "items": [
        "Heat {@ghee:tempering} in a heavy pan on medium",
        "Add {@mustard} — splutter; add {@cumin}",
        "Add {@hing}, {@curry-leaves}, {@cashews} — stir 30 sec",
        "Add {@ginger} — cook 20 sec",
        "Add {@capsicum} and {@tomato}; cook 2 min",
        "Add {@peas}, {@turmeric}, {@salt}; stir"
      ]
    },
    {
      "type": "toddler",
      "label": "Toddler — pull portion here",
      "items": [
        "Scoop out the cooked vegetables {3–4 tbsp} before adding chili to the main pan",
        "Add {@water-toddler:toddler} and rinsed {@quinoa:toddler} to a small pan with her vegetables",
        "Cover and cook on low 12 min until quinoa is soft and water absorbed",
        "Mash lightly if needed; add {@ghee:toddler}"
      ]
    },
    {
      "type": "step",
      "title": "Add chili and cook quinoa",
      "items": [
        "Add {@green-chili} to the adult pan; cook 20 sec",
        "Add {@quinoa:main|remaining quinoa} to the tempering pan; stir to coat 1 min",
        "Add {@water} and bring to a boil",
        "Reduce to low; cover and cook 12–14 min until water absorbed and quinoa tails appear",
        "Rest covered 5 min; fluff with fork",
        "Finish with {@lemon} and {@coriander}"
      ]
    },
    {
      "type": "tip",
      "label": "Tip",
      "text": "The white \"tail\" curling out of each quinoa grain means it's cooked. Don't skip the 5-minute covered rest — it makes the texture fluffy rather than sticky."
    }
  ],
  "tags": [
    "Quick",
    "Night prep",
    "High-protein"
  ],
  "added": "2026-09-07"
}