Quinoa Upma (Healthy Quinoa Recipe)
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5.0
93 reviews
Excellent
Quinoa Upma (Healthy Quinoa Recipe)
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Quinoa upma is a nutritious, hearty upma variant made with nutty quinoa seeds, vibrant seasonings and heathy mixed veggies. Make it for breakfast or brunch!
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Ingredients
- ½ cup quinoa
- 1.5 tablespoon oil - any neutral tasting oil
- ⅓ cup finely chopped onions or 1 small to medium-sized
- ½ teaspoon finely chopped ginger or ½ inch ginger
- 1 teaspoon chopped green chilies or 1 to 2 green chilies - chopped
- 1 dry red chili - stem and seeds removed, optional
- 1 pinch asafoetida (hing) - optional
- 7 to 8 curry leaves
- ½ teaspoon mustard seeds
- ½ teaspoon cumin seeds
- ½ teaspoon urad dal (husked and split black gram)
- ½ teaspoon moong dal (yellow mung lentils)
- ⅓ cup finely chopped carrots or 1 small carrot
- ¼ cup finely chopped french beans 5 to 6 french beans
- ⅓ cup green peas - frozen
- 1 cup water
- salt as required
- 2 tablespoons chopped coriander leaves (cilantro)
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Instructions
- Take the quinoa in a fine mesh strainer and rinse well in running water. Drain the water and set aside.
- Heat the oil in a pan. Keep the heat to a low. Add mustard seeds.
- Once the mustard seeds begin crackling, then add cumin seeds, urad dal and moong dal or chana dal.
- Stir often and fry on a low heat until the urad dal and moong dal turn golden.
- Then add finely chopped ginger, chopped green chilies, dry red chili and a pinch of asafoetida (optional). Fry on low heat for about half a minute.
- Next add finely chopped onions and curry leaves.
- Stir and sauté on a low to medium heat till the onions become translucent and soften.
- Then add finely chopped carrots, finely chopped french beans and frozen green peas. Mix well.
- Sauté on a low heat for two minutes.
- Then add the quinoa and mix very well again.
- Sauté for a minute or two on low heat.
- Add water and mix again.
- Add salt as per taste. Check the taste of the water and add more salt if needed.
- Cover the pan with its lid and simmer on a low heat till the quinoa seeds are cooked, softened, look translucent and fluffy.
- Once or twice you can stir the quinoa while the seeds are being cooked.
- When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the heat.
- Add the chopped coriander leaves.
- Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or coconut chutney or lime pickle.
Notes
- Quinoa to water ratio: For one measure of quinoa, I add double the amount of water. I always cook quinoa covered in a pan and this proportion works very well for me.
- Rinsing quinoa: Always rinse quinoa seeds whether they are pre-rinsed or the regular variety. Rinsing helps in removing the bitterness that comes from saponin present on the seeds. Agitate or rub the seeds while rinsing.
- Veggie variations: Feel free to add vegetables like chopped broccoli, shredded cabbage, finely chopped or shredded carrots, green peas, chopped snap peas, frozen corn, grated beets or chopped bell peppers.
- Gluten-free variation: To make a gluten-free recipe, either skip adding asafoetida or use gluten-free asafoetida.
- Scale: Easily scale up the recipe to make a serving of four.
Nutrition Information
Show Details
Calories
327kcal
(16%)
Carbohydrates
43g
(14%)
Protein
9g
(18%)
Fat
14g
(22%)
Saturated Fat
1g
(5%)
Sodium
633mg
(26%)
Potassium
505mg
(14%)
Fiber
7g
(28%)
Sugar
6g
(12%)
Vitamin A
5563IU
(111%)
Vitamin B1 (Thiamine)
1mg
Vitamin B2 (Riboflavin)
1mg
Vitamin B3 (Niacin)
30mg
Vitamin B6
1mg
Vitamin C
68mg
(76%)
Vitamin E
6mg
Vitamin K
14µg
Calcium
64mg
(6%)
Vitamin B9 (Folate)
408µg
Iron
3mg
(17%)
Magnesium
107mg
Phosphorus
258mg
Zinc
2mg
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 327 kcal
% Daily Value*
| Calories | 327kcal | 16% |
| Carbohydrates | 43g | 14% |
| Protein | 9g | 18% |
| Fat | 14g | 22% |
| Saturated Fat | 1g | 5% |
| Sodium | 633mg | 26% |
| Potassium | 505mg | 11% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 5563IU | 111% |
| Vitamin B1 (Thiamine) | 1mg | |
| Vitamin B2 (Riboflavin) | 1mg | |
| Vitamin B3 (Niacin) | 30mg | |
| Vitamin B6 | 1mg | |
| Vitamin C | 68mg | 76% |
| Vitamin E | 6mg | |
| Vitamin K | 14µg | |
| Calcium | 64mg | 6% |
| Vitamin B9 (Folate) | 408µg | |
| Iron | 3mg | 17% |
| Magnesium | 107mg | 27% |
| Phosphorus | 258mg | |
| Zinc | 2mg |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
93 reviews
Excellent
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